12-WEEK PROGRAM

ENGINE
BUILDER
VOLUME 2
RUNNING • ROWING • BIKING
 Copyright © 2020 Damect Dominguez

All rights reserved. No part of this book may be reproduced or transmitted in any
form or by any means, without permission in writing from the publisher.

Published in the United States of America

First Edition, May 2020

Book/Cover Design by Damect Dominguez

 INTRODUCTION
Welcome to Engine Builder Volume 2! Hopefully, you’ve
completed the original Engine Builder program before
embarking on this 12-week journey. If not, I highly
recommend going back and completing that program first.
Of course, that’s only a suggestion. If you have an endurance
background or have been training consistently for at least
“MOTIVATION IS WHAT GETS a year, you should be OK—especially if you modify the
YOU STARTED. COMMITMENT IS program to your specific needs. Instructions on how to
scale/modify workouts were included in the original Engine
WHAT KEEPS YOU GOING.” Builder. I’ve added those instructions in the pages that
-Jim Rohn follow—along with pacing and other miscellaneous notes
found in Volume 1—in case you need a reminder.
This book is intended primarily for athletes that want to
improve their endurance. It’s a challenging 12-weeks ahead,
but I can almost guarantee you that the results will be worth
your effort.

Commitment
My role in your journey toward building a better ‘engine’ is
to provide you with this program; to test each workout and
the program as a whole with numerous athletes, analyze the
results and make adjustments as necessary. Your job is about
to begin. Mostly, it’s to go all-in on your goals. You must Missed Workouts
commit to training for the full 12-weeks even if/and when it One of the most common questions I get has to do with
challenges your physical and mental limits. missed workouts. Should you skip the missed workout or
Your motivation to take your fitness to the next level is what move on to the next? Should you modify your next workout
brought you here, but accomplishing your goals is going to and make it ‘tougher’ since you’ve been training less?
take a lot more than motivation. For most of you, at some Should you do a two-a-day on your next session to make up
point during this 12-week program, your motivation level for the missed workout?
will drop significantly. If we’re honest, that’s probably going Before we get to that, let’s agree that over the 12 weeks,
to happen a few times. you’re likely to miss at least one workout. And guess what?
That’s OK! Sometimes, even when you give your best effort,
As you progress from workout to workout, you’ll notice unexpected things interfere with training.
your training load gradually increase. That gradual overload
is an essential component in increasing your fitness level— If you miss 1-3 days, continue with training as usual.
your workouts must either increase in intensity or duration. Consider the missed day(s) ‘extra rest’. You won’t lose much
fitness during this period and should be able to return to
Trust me, at first glance, some of these workouts will seem training smoothly.
overwhelming. On those days that you’re not entirely If you miss 4-7 days, return to the previous deload week and
‘there,’ you may look at the workout and not want to do it— restart your training from there. For example, if you missed
especially when some outside factors like work or friends five days in Week 6, restart your training from Week 4 (the
are requesting your time. previous deload).
Your motivation to improve is what brought you here, but If you miss more than a week, you may want to consider
when that wanes, it’s only the commitment you’ve made to restarting the program entirely if you were within the first
your goals that will keep you going. eight weeks. If the missed training happened during Weeks
9-12, return to Week 4 and restart your training from there.
Updated From Volume 1... least 5 times a week for 25 minutes or more?

Scaling/Modifying Volume If you were unable to answer yes to at least two of the
questions above, then your going to have to modify the
The volume in this 12-week program is pretty high. program slightly. Don’t worry, it’s not too complicated.
However, don’t let that intimidate you. Whether you choose
to follow the program as-is or you modify it to your current The first and most important thing you need to do is use a
abilities, you’ll still come out with an undeniably better 40-minute run as a baseline and estimate what portion of
‘engine’ at the end of the 12 weeks than when you started. that you can realistically run without stopping or becoming
This program focuses on three monostructural metabolic too fatigued. Let’s say you estimate you can easily run for 20
conditioning movements found in CrossFit: running, minutes, or 50% of our baseline (Side note: it’s best to be a
rowing & biking. little conservative on your estimation). The percentage you
come up with is what you’re going to use for the remainder
If you can answer yes to at least 2 of the following questions, of the 12 weeks to modify the workouts—let’s call that your
then you’re set to run the program as-is. If you can’t, don’t reduction percentage.
worry, I’ll show you exactly how to modify each workout to
your abilities: As you begin training, you’ll notice that all workouts are for
time (versus distance). Each day, you’ll use your reduction
• Can you currently run an easy 40 minutes without percentage to reduce the total time prescribed.
stopping or becoming too fatigued?
• Do you currently run at least 3.5 miles or 40 minutes a Let’s take a look at two examples:
week? Example 1 - Monday of Week 1:
• Do you currently row at least 5,500 meters or 40 9 x 2.5 minute row
minutes a week? Rest 1.5 minutes between sets.*
• Do you currently bike at least 250 calories or 40 *After the 5th set, rest 3 minutes instead of 1.5 minutes.
minutes a week? In the example above, we established that our reduction
• Do you currently train at a moderately high intensity at
percentage was 50% (yours could be more or less). Since tempo run (5-7).
we’re using that number to reduce time, we’ll be cutting Rest 1 minute between sets.
the 2.5 minute row (work time) by 50% to 1.25 minutes.
We’ll also use our reduction percentage to modify our Pacing
rest time(s). For example, you’ll modify the 1.5-minute Pacing will be based on perceived effort. For all the
rest between sets to .75-minutes (or 45-seconds). So, our workouts, you’ll notice at least one number, sometimes
modified workout looks like this: more, in parenthesis. The numbers range from 1-10 and
9 x 1.25 minute row are intended to dictate your pace, or how you’re supposed
Rest 45 seconds between sets.* to feel. The chart below illustrates what pace or perceived
*After the 5th set, rest 1.5 minutes instead of 45 seconds. effort you should maintain depending on the prescribed
Example 2 – Friday of Week 2: zone for the workout.

6 sets of: Zones Perceived Effort/Pace

2 minute tempo bike (6-7) immediately follow by 1.5 10 Full Sprint
minute tempo run (5-7).
8-9 Controlled Sprint
Rest 2 minutes between sets.
7 Hard Tempo
While this example is a little more complicated, it’s still
6 Moderate Tempo
pretty straightforward. Again, our reduction percentage
is 50% so reduce any time component by 50%. For this 5 Easy Tempo
workout, we’d reduce the 2-minute tempo bike, the 1.5 3-4 Easy
minute tempo run, and the 2 minutes of rest. Our modified 1-2 Recovery Pace
workout will look like this:
6 sets of: Let’s take a look at an example:
1 minute tempo bike (6-7) immediately follow by 45-second Wednesday of Week 2:
 4 x 6 minute tempo bike (6-7) into an extra training session.
Rest 3 minutes between sets. 2. Total Workout Time. Under each day’s workout, I’ve
For this workout, you should be biking in zones 6-7 which added the total workout time. For example, in Week 1,
is a moderate to hard tempo pace. Another way to put it is Monday’s workout should take 36 minutes. This does not
that it’s just below a controlled sprint. Don’t worry, the more include warm-up and cool-down unless a specific warm-up
you practice this by training in each of the different zones, and/or cool-down are added.
the more you’ll begin to understand what each zone should
feel like.

Miscellaneous
1. Warm-ups & Cool-downs. For each training session, you
should include a proper warm-up and cool-down. Your
warm-ups should be specific to the day’s training session.
If the workout calls for rowing intervals, a light row of 5-10
minutes, or as needed, should do the job. One thing your
warm-up should not do is to get you tired for the upcoming
workout.
Your cool-down, on the other hand, does not have to
resemble your workout. As a matter of fact, your cool-
down gives you a chance to add some extra mileage to your
biggest weakness. If running is your weakness, for example,
consider consistently cooling down with an easy 5-10
minute run, or as needed; just don’t turn your cool-down
Week 1
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
9 x 2.5 minute row (6) 30-40 minute easy run 6 minute tempo run Rest 1.5 minute tempo bike (6-7) Long easy row (2-4). Rest
Rest 1.5 minutes between (3-4) -rest 3.5 minutes- immediately followed by Minimum 45 minutes.
sets.* 4 minute tempo run 1.5 minute easy bike (1-4).
*After the 5th set, rest 3 -rest 2.5 minutes- Repeat 5 times consecutively.
minutes instead of 1.5 5 minute tempo run -rest 3 minutes-
minutes. -rest 3 minutes- 1.5 minute tempo row (6-7)
4 minute tempo run followed by
(5-6) 1.5 minute easy row (1-4).
Repeat 4 times consecutively.

36 minutes 30-40 minutes 28 minutes 30 minutes 45+ minutes

Week 2
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
3 sets of: 30-40 minute easy run 2 minute tempo row Rest 6 sets of: Long easy row (2-4). Rest
3 minute tempo bike (6) (3-4) -rest 1.5 minutes- 2 minute tempo bike (6-7) Minimum 45 minutes.
-rest 1.5 minute- 4 minute tempo row immediately follow by 1.5
2.5 minute tempo bike (6) -rest 2 minutes- minute tempo run (5-7).
-rest 1 minute 6 minute tempo row Rest 2 minutes between sets.
2 minute tempo bike (6) rest 3 minutes-
Rest 2 minutes between sets. 8 minute tempo row
-rest 3.5 minutes-
4 minute tempo row
-rest 2 minutes-
2 minute tempo row
(6-7)

34 minutes 30-40 minutes 38 minutes 31 minutes 45+ minutes

 Week 3
Week 3
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
9 x 2.5 minute row (6-7) 30-40 minute easy 7 sets of: Rest 7 x 3 minute tempo run (6-7) Long easy run (2-4) Rest
9 x 2.5 minute row (6-7) 30-40 minute easy 7 sets of: Rest 7 x 3 minute tempo run (6-7) Long easy run (2-4) Rest
Rest 1 minute between sets.* bike (3-4) 2 minute tempo bike (6) Rest 1.5 minute between sets. Minimum 45 minutes.
Rest 1 minute between sets.* bike (3-4) 2 minute tempo bike (6) Rest 1.5 minute between sets. Minimum 45 minutes.
*After the 5th set, rest 2 -rest 30 seconds-
*After the 5th set, rest 2 -rest 30 seconds-
minutes instead of 1 minute. 45 second row sprint (8-9) 15 minute easy row after. (3-
minutes instead of 1 minute. 45 second row sprint (8-9) 15 minute easy row after. (3-
immediately followed by a 1 4)
immediately followed by a 1 4)
minute easy row (1-4)
minute easy row (1-4)
Rest 1.5 minutes between
Rest 1.5 minutes between
sets.
sets.
31.5 minutes 30-40 minutes 38.75 minutes 45 minutes 45+ minutes
31.5 minutes 30-40 minutes 38.75 minutes 45 minutes 45+ minutes

Week 4 (Deload)
Week 4 (Deload)
MONDAY TUESDAY WEDNESDAY THURSDAY
Week 3
FRIDAY SATURDAY SUNDAY
RSDAY FRIDAY
MONDAY SATURDAY
TUESDAY SUNDAY
WEDNESDAY THURSDAY MONDAY
FRIDAY TUESDAY
SATURDAY WEDNESDAY
SUNDAY
4 sets of: Rest 30-40 easy bike. (3-4) Rest 5 x 2 minute tempo row (5-6) Long easy run. Rest
47 sets
x 3 minute
of: tempo run (6-7) Long easy run (2-4)
Rest Rest easy bike. (3-4)
30-40 Rest 9 x52.5
x 2minute
minuterow
tempo(6-7)
row (5-6) 30-40
Longminute easy
easy run. 7 sets
Restof:
1.5 minute tempo run (5-6) Rest 1.5 minutes between Minimum 45 minutes.
Restminute
1.5 1.5 minute
tempobetween
run (5-6)sets. Minimum 45 minutes. Rest 1 minute
Rest between
1.5 minutes sets.*
between bike (3-4) 45 minutes.
Minimum 2 minute tempo bike
immediately followed by 2 sets.
immediately followed by 2 *After
[Link] 5th set, rest 2 -rest 30 seconds-
minute easy run (1-4).
15 minute
minute easyeasy
runrow after. (3-
(1-4). minutes instead of 1 minute. 45 second row sprin
10 minute easy row before. 5
4) 10 minute easy row before. 5 immediately followe
10 minute easy run before. 5 minute easy row after.
10 minute easy run before. 5 minute easy row after. minute easy row (1-
minute easy row after.
minute easy row after. Rest 1.5 minutes bet
sets.
29 minutes 30-40 minutes 31 45+ minutes
45 minutes
29 minutes 45+ minutes 30-40 minutes 31.5
31minutes 30-40
45+ minutes
minutes 38.25 minutes

Week 5
Week 5
MONDAY TUESDAY WEDNESDAY THURSDAY
Week 4 (Deload)
FRIDAY SATURDAY SUNDAY
RSDAY FRIDAY
MONDAY SATURDAY
TUESDAY SUNDAY
WEDNESDAY THURSDAY MONDAY
FRIDAY TUESDAY
SATURDAY WEDNESDAY
SUNDAY
1.5 minute tempo bike (6-7) 35-45 minute easy 4 minute tempo bike Rest 6 x 1 minute row (6-7) Long easy bike (2-4). Rest
5 x minute
1.5 2 minute tempo
tempo row(6-7)
bike (5-6) Long easy
35-45 [Link]
minute 4Rest
minute tempo bike Rest 4 sets
6 x 1of:
minute row (6-7) Rest
Long easy bike (2-4). 30-40
Resteasy bike. (3-4
immediately followed by row. 4 minute tempo run Rest 1 minute between sets. Minimum 50 minutes.
Rest 1.5 minutes
immediately between
followed by Minimum 45 minutes.
row. 4 minute tempo run 1.5Rest
minute tempo
1 minute run (5-6)sets.
between Minimum 50 minutes.
1 minute easy bike (1-4) -rest 4 minutes- -rest 3 minutes-
1sets.
minute easy bike (1-4) -rest 4 minutes- immediately followed by 2
-rest 3 minutes-
Repeat 5 times consecutively. 3 minute tempo bike 4 x 2 minute row (6-7)
Repeat 5 times consecutively. 3 minute tempo bike minute easy runrow
4 x 2 minute (1-4).
(6-7)
-rest 3 minutes- 3 minute tempo run Rest 1.5 minutes between
10 minute
-rest easy row before. 5
3 minutes- 3 minute tempo run Rest 1.5 minutes between
45 seconds hard bike (7-8) -rest 3 minutes- sets.
minute
45 easyhard
seconds rowbike
after.
(7-8) -rest 3 minutes- 10sets.
minute easy run before. 5
immediately followed by 2 minute tempo bike -rest 4 minutes-
immediately followed by 2 minute tempo bike minute
-rest 4easy row after.
minutes-
1.5 minute easy bike (1-4) 2 minute tempo run 2 x 4 minute row (5-7)
1.5 minute easy bike (1-4) 2 minute tempo run 2 x 4 minute row (5-7)
Repeat 8 times consecutively. -rest 2.5 minutes- Rest 2 minutes between sets.
31
Repeat 8 times consecutively. 45+ minutes -rest 2.5 minutes- 29Rest 2 minutes between sets. 30-40 minutes
3 minute tempo bike
3 minute tempo bike
3 minute tempo run Week 5
RSDAY FRIDAY SATURDAY 3SUNDAY
minute tempo run MONDAY TUESDAY WEDNESDAY
6 x 1minutes
33.5 minute row (6-7) Long easy
35-45 bike (2-4).
minutes Rest
33.5 minutes 1.540.5
minute tempo bike (6-7)
minutes 35-45
50+ minute
minuteseasy 4 minute tempo bike
33.5 minutes 35-45 minutes 33.5 minutes 40.5 minutes 50+ minutes
-rest
5 4.5 minutes-
minute tempo run run. immediately followed
1.5 minute easy by
bike (1-4). Rest 1:15 between sets. Minimum 50 minutes.
Week
MONDAY
5
5 minute
minute 6tempo
tempo run
run TUESDAY WEDNESDAY
1.5
1.5 minute
minute easy bike
bike (1-4).
easyconsecutively.
(1-4). THURSDAY FRIDAY SATURDAY SUNDAY
-rest
9 3 minutes-
minute tempo run 35-45 minute easy Repeat
20 6
second times
bike sprint (9-10) Rest 10 x 2 minute row (6) Long easy bike (2-4). Rest
-rest
MONDAY
-rest 3
3 minutes-
minutes- TUESDAY Repeat
Repeat 6
6 times
WEDNESDAY times consecutively.
consecutively. THURSDAY FRIDAY SATURDAY SUNDAY
7 minute
-rest tempo run
4.5 minutes- run. -rest 4 minutes-
immediately followed by Rest
7
9 minute
7 minute tempo
tempo run
run 35-45 minute easy -rest
20 4 minutes-
minutes-
second
-rest 4 bike sprint (9-10) Rest 10 x 21:15 between
minute sets.
row (6) Minimum
Long easy 50 minutes.
bike (2-4). Rest
-rest
5 4 minutes-
minute tempo run 1 minute
1.5 minutetempo
easy bike (1-4).
bike (6-7)
-rest
-rest 4
4 minutes-
4.5 minutes-
minutes- run. 1 minute tempo
immediately
1 minute tempofollowed (6-7)
by
bike (6-7) Rest 1:15 between sets. Minimum 50 minutes.
3 minute
-rest tempo run
3 minutes- immediately
Repeat followed
6 times by
consecutively.
3
5 minute
3 minute tempo
tempo run
run immediately
1.5 minute
immediately followed
easy by
bike (1-4).
followed by
-rest
7 2 minutes-
minute tempo run 1.5 minute
-rest 4 easy bike (1-4)
minutes-
-rest
-rest 2
3
2 minutes-
minutes- 1.5
1.5 minute
Repeat 6
minute easy
times
easy bike (1-4)
consecutively.
bike (1-4)
4 minute
-rest tempo run
4 minutes- Repeat
1 minute6 times
tempoconsecutively.
bike (6-7)
4
7 minute
4 minute tempo
tempo run
run Repeat
-rest
Repeat 6
6 times
4 minutes-
times consecutively.
consecutively.
(5-7)
3 minute tempo run immediately followed by
(5-7)
-rest
(5-7) 4 minutes- 1 minute tempo bike (6-7)
-rest 2 minutes-
3 minute tempo run 1.5 minute easy
immediately bike (1-4)
followed by
4 minute
-rest tempo run
41.5 2 minutes- 35-45 minutes Repeat
1.5
30 6 times
minute
minutes easyconsecutively.
bike (1-4) 26 minutes 50+ minutes
41.5
41.5
(5-7) 35-45
35-45 minutes
minutes 30
30 minutes
minutes 26
26 minutes
minutes 50+
50+ minutes
minutes
4 minute tempo run Repeat 6 times consecutively.
(5-7)
Week 7
Week 7
MONDAY
41.5 TUESDAY
35-45 minutes WEDNESDAY
30 minutes THURSDAY FRIDAY
26 minutes SATURDAY
50+ minutes SUNDAY
MONDAY
MONDAY TUESDAY
TUESDAY WEDNESDAY
WEDNESDAY THURSDAY
THURSDAY FRIDAY
FRIDAY SATURDAY
SATURDAY SUNDAY
SUNDAY
2 x 8 minute tempo row (5-7)
41.5 35-45
35-45 minute
minuteseasy 6 minute
30 minutestempo bike (5-7) Rest 8 x minutes
26 1 minute hard run (7-9) Longminutes
50+ easy row (2-4). Rest
2
2 xx 8
8 3minute
minute tempo
tempo row
row (5-7)
(5-7) 35-45
35-45 minute easy 6 minute tempo bike
bike (5-7) Rest 8 xx 1
1 1minute hard run
run (7-9) Long easy row (2-4). Rest
Rest
Week minutes
7 between sets. bike. minute easy 6 minute tempo
immediately followed (5-7)
by 3 Rest 8
Rest minute
minutehard
between (7-9)
sets. Long easy 50
Minimum rowminutes.
(2-4). Rest
Rest
Rest 3
33 minutes
minutes between
between sets.
sets. bike.
bike. immediately
immediately followed
followed by
by 3
3 Rest
Rest 1 minute
1the
minute between
between sets.
sets. Minimum
Minimum 5050 minutes.
minutes.
-rest minutes- minute easy run (1-4). After 4th set, rest 3
Week
MONDAY
-rest
-rest 3 7
minutes-
3minute
minutes- TUESDAY WEDNESDAY
minute
minute easy
easy run
run (1-4).
(1-4). THURSDAY FRIDAY
After
After the
the 4th
4th set,
set, rest
rest 3
3 SATURDAY SUNDAY
3
2 x 4
8 tempo row (6-7)
(5-7) 35-45 minute easy Repeat
6 minute2 times consecutively.
tempoconsecutively.
bike (5-7) Rest minutes
8 instead
x 1 minute of
hardof 1 minute.
3
3 xx 4
MONDAY
Rest 4 2minute
minute tempo
tempo
minutes
row
row (6-7)
between (6-7)
sets.
TUESDAY Repeat
Repeat
-rest
2
2 times
WEDNESDAY times
4 minutes- consecutively. THURSDAY minutes
FRIDAY
minutes
-rest 3.5
instead
instead
minutes- ofrun
1 (7-9)
1 minute.
minute. Long easy row (2-4).
SATURDAY Rest
SUNDAY
Rest
2 x 83
Rest 2 minutes
2minute between
tempo
minutes sets.
row (5-7)
between sets. bike.
35-45 minute easy immediately
-rest 4
6 minute
-rest 4 followed
minutes-
tempo
minutes- by 3
bike (5-7) Rest Rest
8 x 1 13.5
-rest
-rest minute
minute
3.5 between
minutes-
hard
minutes- sets.
run (7-9) Minimum
Long easy 50
rowminutes.
(2-4). Rest
-rest 4 minuteeasy
tempo run (5-7) 6 x 2 minute run (6-7)
Rest 33 minutes
minutes-between sets. bike. minute
4 minute
immediately
4 minute temporun
tempo (1-4).
run
followed(5-7)
by 3
run (5-7) After
6 x
Rest 2 1the 4th
minute
6 x 2 1.5 minute
minute set,
run rest
(6-7)
between 3
(6-7) sets.
runbetween Minimum 50 minutes.
3 x 4 3minute tempo row (6-7) immediately
Repeat followed by 3 Rest minute sets.
-rest minutes- minute 2easy
times
immediately
immediately runconsecutively.
followed
(1-4). by
followed by 3
3 minutes
Rest
After1.5
Rest instead
theminute
1.5 ofrest
1 minute.
4th set,between
minute between3 sets.
sets.
Rest minute easy bike (1-4).
3 x 4 2minute
minutes between
tempo sets.
row (6-7) -rest
minute
Repeat
minute4 minutes-
2easy
easy bike
times (1-4).
consecutively.
bike (1-4). -rest
minutes 3.5 instead
minutes-of 1 minute.
Repeat
4 minute2 times consecutively.
tempoconsecutively.
run (5-7) 6 x 2 3.5
minute run (6-7)
Rest 2 minutes between sets. Repeat
-rest
Repeat 2
2 times
4 minutes-
times consecutively. -rest minutes-
immediately
4 minute tempofollowed by 3
run (5-7) Rest
6 x 2 1.5 minute
minute runbetween
(6-7) sets.
minute easy bike
immediately (1-4).by 3
followed Rest 1.5 minute between sets.
38 minutes 35-45 minutes Repeat
36 2easy
minutes
minute times consecutively.
bike (1-4). 40 minutes 50+ minutes
38
38 minutes
minutes 35-45
35-45 minutes
minutes 36
36 minutes
minutes 40
40 minutes
minutes 50+
50+ minutes
minutes
Repeat 2 times consecutively.
Week 8 (Deload)
Week 8 (Deload)
MONDAY
38 minutes TUESDAY
35-45 minutes WEDNESDAY
36 minutes THURSDAY FRIDAY
40 minutes SATURDAY
50+ minutes SUNDAY
MONDAY
MONDAY TUESDAY
TUESDAY WEDNESDAY
WEDNESDAY THURSDAY
THURSDAY FRIDAY
FRIDAY SATURDAY
SATURDAY SUNDAY
SUNDAY
30-40
38 minute easy row. (3-4)
minutes Rest
35-45 5 sets of: Rest 8 minute tempo run (5-7) Longminutes
easy run (2-4). Rest
30-40
30-40 minute
minute easy
easy row.
row. (3-4)
(3-4) Rest minutes
Rest 36
5 minutes
sets of:
5 minute
1 sets of: tempo bike (6-7) Rest
Rest 40
8 minutes
minute
8 minute tempo
tempo run
run (5-7)
(5-7) 50+
Long
Long easy run
easy 45
Minimum
(2-4).
runminutes.
(2-4). Rest
Rest
Week 8 (Deload) 1
1 minute
minute tempo
tempo bike
bike (6-7)
(6-7) Minimum
Minimum 4545 minutes.
minutes.
immediately followed by 2 12 minute easy run before. 10
Week 8 (Deload)
MONDAY TUESDAY WEDNESDAY
immediately
immediately followed
followed by
by 22 THURSDAY FRIDAY
12
12 minute
minute easy
easy run before.
before. 10 SATURDAY SUNDAY
30-40 minute easy row. (3-4) Rest minute
5 sets easy
of: bike (1-4). Rest minute
8 minuteeasy runrun
tempo after. 10
MONDAY TUESDAY minute
minute easy
easy bike
WEDNESDAY bike (1-4).
(1-4). THURSDAY minute
FRIDAY
minute easy
easy run run
run (5-7)
after.
after. Long easy run (2-4).
SATURDAY Rest
SUNDAY
30-40 minute easy row. (3-4) Rest 1
5 minute
sets of: tempo bike (6-7) Rest 8 minute tempo run (5-7) Minimum
Long easy 45
runminutes.
(2-4). Rest
10 minute easy
immediately bike before.
followed by 2 5 12 minute easy run before. 10
10minute
1
10 minutetempo
minute easy
easy bike before.
bikebefore.
bike (6-7) 5
5 Minimum 45 minutes.
minute easy bike after.
minute easy
minute easy bike
immediately bike (1-4).
after.
followed
[Link] 2 minute
12 easy
minute runrun
easy after.
before. 10
minute easy bike (1-4). minute easy run after.
30-40 minutes 30
10 minutes
minute easy bike before. 5 30 minutes 45+ minutes
30-40
30-40 minutes
minutes 30
30 minutes
minutes 30
30 minutes
minutes 45+
45+ minutes
minutes
minute easy bike after.
Week 9
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
3 x 6.5 minute tempo run (5- 35-45 minute easy 2 sets of: Rest 3 minute tempo row (6-7) Long easy run (2-4). Rest
7) row. 20 second bike sprint (8-9) immediately followed by 1.5 Minimum 60 minutes.
Rest 4 minutes between sets. immediately followed by 1 minute easy row (1-4).
minute tempo bike (5-7) Repeat 3 times consecutively.
immediately followed by 1 -rest 4 minutes-
minute easy bike (1-4). 2 minute tempo row (6-7)
Repeat 4 times consecutively. immediately followed by 1.5
-Rest 3 minutes- minute easy row (1-4).
1 minute hard bike (7-9) Repeat 4 times consecutively.
immediately followed by
1 minute easy bike (1-4)
Repeat 4 times consecutively.
Rest 4 minute between sets.

27.5 minutes 35-45 minutes 44.67 minutes 31.5 minutes 60+ minutes

Week 10
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
4 x 6 minute tempo bike (6-7) 35-45 minute easy 45 second row sprint (8-9) Rest 5 x 5 minute tempo run(6-7) Complete at least 20 Rest
Rest 3 minutes between sets. bike. 2 minute tempo run (5-7). Rest 2.5 minutes between minutes in each (in
Repeat for 6 sets. Rest 2 sets. this order):
minutes between sets. Bike (3-4)
-rest 3 minutes- Row (3-4)
45 second bike sprint (8-9) Run (3-4)
2 minute tempo row (5-7).
Repeat for 6 sets. Rest 2
minutes between sets.

33 minutes 35-45 minutes 56 minutes 35 minutes 60+ minutes

 minutes between sets.

33 minutes 35-45 minutes 56 minutes 35 minutes 60+ minutes

Week 11
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
2 minute tempo row 35-45 minute easy 6 x 45 second hard run (8-9) Rest 10 x 2 minute tempo bike (6- Long easy row (2-4). Rest
-rest 1.5 minutes- bike. Rest 1.5 minutes between 7) Minimum 60 minutes.
4 minute tempo row sets. Rest 1. 5 minutes between
-rest 2 minutes- -rest 3 minutes- sets.
6 minute tempo row 10 minute easy run (2-4)
-rest 3 minutes- immediately followed by:
8 minute tempo row 10 minute tempo run. Every 3
-rest 3.5 minutes- minutes (at minutes 3, 6, 9),
6 minute tempo row run hard (at 8-9 effort pace)
-rest 3 minutes for 30 seconds. After the 30-
4 minute tempo row second run, try to return back
-rest 2 minutes- to tempo pace/feel as quickly
2 minute tempo row as possible.
(6-7) 10 minute easy run after.

47 minutes 35-45 minutes 45 minutes 33.5 minutes 60+ minutes

Week 12
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
8 x 2.5 minute tempo run (6- 35-45 minute easy 20 second bike sprint (8-9) Rest 15 minute tempo row (5-7). Long easy run (2-4). Rest
7) row. immediately followed by Minimum 60 minutes.
Rest 1.5 minute between sets. 1.5 minute tempo bike (5-7) 10 minute easy row after.
immediately followed by 2
minute easy run. Repeat 5
times consecutively.
-rest 3 minutes-
5 x 3.5 minute tempo bike
Rest 1.5 minutes between
sets.

30.5 minutes 35-45 minutes 45.65 minutes 25 minutes 60+ minutes