Build the engine. Any machine.

Conditioning plans on the rower, bike, ski and, if he wants, running. Effort targets always; heart rate and machine targets when you have his numbers. Sessions are placed around his gym week.

Athlete

Plan starts (week of)

Machines he can use

Rower Bike SkiErg Running

Plan type

Start from a preset (then adjust)

Phases, in this order (0 weeks skips a phase)

Aerobic baseLong, easy work and a controlled tempo

wks

ThresholdSustained hard efforts

wks

VO2 max3–5 minute hard intervals

wks

Power & repeatabilityShort hard bursts, repeated

wks

Finish with a retest week

Sessions per week

Current weekly cardio (min)

Longest weekday session (min)

Long session up to (min)

Long session day

Long session on

His numbers (all optional: targets get more precise with each)

Max heart rate

2K row time

Bike FTP (W)

2K ski time

5K run time

No max HR? Leave it blank: age formulas can be 10–15 beats out, so the plan uses effort (RPE) instead.

Gym sessions and days he can't train

Hard sessions avoid the day before and after legs, full-body and HYROX days. Running also stays off those days. Tick "Can't train" for days he has no time.

Coach notes for the PDF (optional)

Engine plan

Your inputs are left off the PDF.

Coach only.

Build the engine. Any machine.

Engine plan