This is a TOUGH program. It's short, but don't take that lightly, it doesn't mince efforts and asks for total commitment. Then again, it's only 4 weeks + testing, and you LOVE to suffer right? :)
This program is called a "VO2max Primer" - so expect to hit the high heart rates routinely. Fortunately there a lots of ways to tackle your high end aerobic development, and this plan covers many of them including Maximal Aerobic Power (MAP) and the Seiler protocol. Average weeks are right at about 10 hours ... Not easy, so plan rest accordingly after this block!
Enjoy!
Welcome! I'm really pleased actually...I just re-wrote all my posted training plans in July '26. Incorporating new research, updating the workouts to a more progressive overload and adding pre and post testing weeks to the mix so you can see the results (and hopefully share them with me - it gets you a 20% off coupon for the next program!
Basically, I've chosen to create a relationship with you rather than just a plan. Curious? Drop me a note and let's talk - info@sterlingwins.com