Improve Your Endurance: Engine Builder

Hello! This Endurance: Engine Builder program is 3 times a week, for 8 weeks. It is 2 weeks longer than your typical Train Your Weakness program. The program is designed to develop your overall endurance and bring your 'engine' to the next level! You will be receiving emails from us for the first bit - let us know how you’re doing, if you have any questions and how we can support you. You'll need a few documents to help assist you through this program which will be linked to your welcome email. 1. Heart Rate Zone 2. Drag Factor for Body Weight 3. Classic Air Assault Bike Calories 4. Concept 2 Rower Meters To assist in this program, you'll also need a heart rate monitor: https://amzn.to/3rzYSE3. This monitor is one of Brent Fikowski's favorites and connects to the FITIV app. While a HR monitor is strongly recommended, it is not mandatory. IMPORTANT: All written movement cues and video examples can be found under "TIPS" If you have any questions about this program or want video review help, email: support@trainyourweakness.com All billing issues to support@trainheroic.com Ready to tune that engine? Let's go! -TYW Team

We encourage you to watch the following few videos that will help direct you through this program (click on tips): 1. Air Bike: Proper Technique and Positioning 2. Air Bike: Use of Monitor and How to Use For Our Programming 3. Rower: Proper Technique and Positioning 4. Rower: Use of Monitor and How to Use For Our Programming Rower Damper: The rowers' damper ranges from 1-10. Simply put; the lower the damper number, the easier the pull will be, the higher the damper number, the harder the pull. You will need to be quicker (more strokes per minute) when rowing with a low damper number in comparison to rowing with a higher number (less strokes per minute). Refer to the provided videos on damper settings for a more detailed explanation. For the sake of testing/ consistency, find your preferred setting and stick with it!

Row for 2 minutes at very easy pace Rest 1 minute (perform some stretches or mobility if needed) Row for 1 minute at your ave/500m goal 2km pace [+20 seconds] (So that is slower than your goal pace by 20seconds/500m) Rest 1 minute (perform some stretches or mobility if needed) Row for 45 seconds at your ave/500m goal 2km pace [+12 seconds] Rest 45 seconds Row for 40 seconds at your ave/500m goal 2km pace [+6 seconds] Rest 45 seconds Row for 30 seconds at your ave/500m goal 2km pace [+1 second] Rest 45 seconds Row for 20 seconds at your ave/500m goal 2km pace [-2 seconds] (So that is faster than your goal pace by 2seconds/500m) Row for 40 seconds at an easy pace Rest 3 to 4 minutes then complete the Time Trial Coach's Note: First decide what your realistic goal time is for your 2km time trial today. This goal will help you determine your warm-up paces. Refer to the spreadsheet to determine what that pace is per 500 meters based on that goal time.

Complete a 2km row in the fastest time possible. Record total time. Coach's Note: Record your average 500 meter pace in the notes below as this pace will be used to dictate most of your rowing training sessions across the next 8 weeks.

Bike for 90 seconds at a very easy pace Rest 1 minute (perform some stretches or mobility if needed) Bike for 1 minute at your goal RPM for the 10 minute test [- 7 RPM] (so that is 7 RPM slower than your goal RPM) Rest 1 minute (perform some stretches or mobility if needed) Bike for 45 seconds at your goal RPM for the 10 minute test [- 5 RPM] Rest 45 seconds Bike for 40 seconds at your goal RPM for the 10 minute test [- 3 RPM] Rest 45 seconds Bike for 30 seconds at your goal RPM for the 10 minute test [- 1 RPM] Rest 45 seconds Bike for 15 seconds at your goal RPM for the 10 minute test [+ 1 RPM] (so a little faster than your goal RPM) Bike for 45 seconds at an easy pace Rest 3 to 4 minutes then complete the 10 minute TEST Coach's Note: First, decide what your realistic goal is for total calories in 10 minutes on the Assault Bike. This goal will help you determine your warm-up paces. Refer to the spreadsheet to determine what RPMs to use in the warmup.

10 minutes to accumulate maximum calories. Record total calories. Coach's Note: Record your approximate average RPMs throughout the 10 minutes in the notes below. This average RPM will not be recorded on the screen like it is for the rower, but make your best guess. Also refer to the spreadsheet which is fairly accurate for most Classic Air Assault Bikes. For other makes and models the spreadsheet will not be as accurate.

20 rounds: 75 second Air Bike at 10 minute Time Trial pace [- 4 to - 6 RPM] 15-second rest *After finishing 10 rounds, rest an extra 5 minutes before Starting the 11th round of intervals Coach's Note: Our Aerobic Threshold is the maximum pace which we can sustain using primarily our aerobic metabolism. This will be a moderate pace that just begins to feel uncomfortable, but that you can sustain for long bouts of training. This should be around 4 to 6 out of 10 on a scale of perceived exertion. If you have your max heart rate data, you will spend most of the 75 seconds in zone 3 at around 75% of your max heart rate.