Energy-system targeting
- What it solves
- Intervals are selected for the intended engine demand, with clear work and recovery rather than indiscriminate intensity.
- How this plan uses it
- Every conditioning session has a stated output and RPE target.
Explore Programmes
Functional fitness programme
Functional capacity
Build a repeatable engine with strength and conditioning that have a purpose.
Build this into my weekFour-week progression
You want varied training without random high-intensity work.
- 01
Week 1
Learn the pace
Set movement standards and sustainable work intervals.
- 02
Week 2
Add capacity
Build useful volume with consistent technique.
- 03
Week 3
Increase density
Complete similar work with better pacing or less rest.
- 04
Week 4
Recover and repeat
Lower cost, retain movement quality and set up the next block.
Methods
Why this programme works.
Density training
- What it solves
- Keep the movement and total work clear, then gradually improve the amount of quality work completed within a defined time window.
- How this plan uses it
- The plan progresses rounds or duration conservatively and scales them down with fatigue.
Mixed-modal pacing
- What it solves
- Plan transitions and early effort so that strength and conditioning blocks remain repeatable from the first round to the last.
- How this plan uses it
- Session RPE and station order make pacing explicit instead of relying on random high intensity.
Featured movement
Kettlebell swing
Open the interactive movement view for a clear orientation before your session.