Improve Your Endurance: Engine Builder

Looking to boost your endurance and build a stronger aerobic engine? This easy-to-follow 8 week program is designed to help you develop the stamina needed to power through any workout. With structured sessions that focus on increasing cardiovascular capacity and overall fitness, you'll see noticeable improvements in your endurance - helping you push harder and longer in all your training. Get ready to fuel your fitness and unlock your full potential!

Improve your Endurance offers:

✅ Add-on format: Designed to supplement your current fitness routine without disrupting your main training schedule.
📆 Program length: 8 weeks of focused training (3 sessions per week).
⏱️ Session length: 30 minutes per session, including coach’s insights and recovery tips.
🧠 Coaching notes: Each session includes coach’s notes to provide context, progressions, and recovery advice.
💵 Cost: $29 USD

Sample Programing - Week 1 / Session 1

Rowing Time Trial Preparation

Goal Setting:
Before starting, determine your realistic goal time for your 2km time trial today. This goal will guide your warm-up paces. Refer to the spreadsheet to find the pace per 500 meters based on that goal time.

Damper Settings:
The rower’s damper setting ranges from 1 to 10. A lower damper setting (1-3) makes the pull easier, requiring you to row faster (more strokes per minute). A higher damper setting (7-10) makes the pull harder, requiring fewer strokes per minute. For consistency in testing, find your preferred setting and stick with it. Refer to the provided videos for more detailed guidance on damper settings.

Warm-Up (13-15 minutes):

Row for 2 minutes at a very easy pace.
Rest for 1 minute (use this time for stretches or mobility if needed).

Row for 1 minute at your average/500m goal 2km pace [+20 seconds].
Rest for 1 minute (use this time for stretches or mobility if needed).

Row for 45 seconds at your average/500m goal 2km pace [+12 seconds].
Rest for 45 seconds.

Row for 40 seconds at your average/500m goal 2km pace [+6 seconds].
Rest for 45 seconds.

Row for 30 seconds at your average/500m goal 2km pace [+1 second].
Rest for 45 seconds.

Row for 20 seconds at your average/500m goal 2km pace [-2 seconds] (faster than goal pace).
 Row for 40 seconds at an easy pace.

Rest for 3 to 4 minutes before starting your 2km Time Trial.

Test (2km Row):
Complete a 2km row in the fastest time possible. Record your total time and your average per 500-meter pace.

This pace will be used to guide your rowing training sessions throughout the next 8 weeks.

🏋️ Required Equipment:

Rower and air bike