This is a 23 week programme designed to get you not only fit and strong for the hills but arrive injury free and well rested.

This programme follows a carefully designed structure which will allow simultaneous growth of strength and cardio. It has three main phases, during these the volume and intensity will change throughout to ensure progressive overload. There is also a huge emphasis on injury prevention. This includes various exercises that help to prevent the most common injuries seen during selection.

Each strength workout also has a specific pre-mobility session which primes your body for the movements ahead, these are also progressive.

All workouts leave no guessing, as I provide the exact tempo and intensity you should be doing to ensure maximum benefits from each session. They will download directly to your smart watch, so for the cardio sessions you can simply follow along from your watch, instead of worrying about timings.

This easy to follow programme has everything you need, including:

- Pre-mobility sessions specific to every strength session
- Recovery yoga sessions
- Kit advice
- Hills nutrition advice/guide
- 2x Test weeks to view progression

To follow this programme you will need access to:

- Wattbike
- Stairmaster
- Comprehensive gym including: Leg extension Machine, Hamstring Curl Machine