A combination of strength and endurance training that provides many short-term and long-term benefits. The goal is to maintain good health as long as possible by improving several metrics:
- metabolic fitness
- VO2max
- muscle mass
- strength
- mobility
- stability
Volume §
Strength training: 3-4x per week
Endurance: age in hours/month
Diet §
Replace what you burn
Plans §
- Alex Vidia
| Day | Morning | Afternoon |
|---|
| Monday | Upper strength | Intervals 800-1650m |
| Tuesday | Lower strength | |
| Wednesday | Tempo run | |
| Thursday | Upper strength | |
| Friday | Lower strength | Tempo run |
| Saturday | Easy run 2-3h | |
| Sunday | Easy run 00:20 - 00:40 | |
- Fergus Crawley
| Day | Morning | Afternoon |
|---|
| Monday | HeavyLower | Sprints |
| Tuesday | HeavyUpper | Swim drills/Intervals |
| Wednesday | TurboTrainer | Tempo run |
| Thursday | Volume swim | |
| Friday | Full body | LISS run |
| Saturday | Brick (bike + run) | |
| Sunday | OFF | |
- Andrew Huberman
| Day | Morning | Afternoon |
|---|
| Monday | Lower strength | |
| Tuesday | heat (20min)/cold (2-5min) x 3 | |
| Wednesday | Tempo run | |
| Thursday | Upper strength | |
| Friday | VO2max | |
| Saturday | Arms, calves and neck | |
| Sunday | Zone 2 | |
- Peter Attia
| Day | Morning | Afternoon |
|---|
| Monday | Lower strength + stability | |
| Tuesday | Zone 2 + stability | |
| Wednesday | Upper strength + stability | |
| Thursday | Zone 2 + stability | |
| Friday | Lower strength + stability | |
| Saturday | Zone 2 | Upper strength |
| Sunday | Zone 2 + VO2max | |
Goals §
People to follow §