endurance

Endurance Advanced 1

6 weeks 24 workouts 4 days/week advanced

About this program

A 6-week advanced endurance training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Program breakdown

Week 1 preview

VO2 Intervals (bike/row)
6 × 3 min hard / 3 min easy@ hardRest 0s
Trap-Bar Deadlift
3 × 5@ RPE 8Rest 150s

Endurance Advanced 1

A 6-week advanced endurance training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Week 1

Day 1 · Week 1 Day 1 — Tempo

Advanced Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
VO2 Intervals (bike/row)	6	3 min hard / 3 min easy		@ hard · RPE 9. Baseline week — set working weights ~RPE 6-7.
Trap-Bar Deadlift	3	5	150s	@ RPE 8 · Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Intervals

Advanced Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Threshold Run	1	20 min @ threshold		@ hard · RPE 8. Baseline week — set working weights ~RPE 6-7.
Bulgarian Split Squat	3	8/leg	75s	@ DB · Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Long

Advanced Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Long Endurance (bike/row/run)	1	90 min		@ easy · Fueled. Baseline week — set working weights ~RPE 6-7.
Weighted Pull-Up	3	5	90s	@ + · Baseline week — set working weights ~RPE 6-7.

Day 4 · Week 1 Day 4 — Recovery

Advanced Endurance Training — Recovery. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Sprint Repeats	10	200m	60s	@ all-out · Full recovery. Baseline week — set working weights ~RPE 6-7.
Hip Thrust	3	6	120s	@ heavy · Baseline week — set working weights ~RPE 6-7.
Plank Row	3	8/side	60s	@ DB · Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Tempo

Advanced Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
VO2 Intervals (bike/row)	6	3 min hard / 3 min easy		@ hard · RPE 9. Add 2.5-5% load or 1 rep vs Week 1.
Trap-Bar Deadlift	3	5	150s	@ RPE 8 · Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Intervals

Advanced Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Threshold Run	1	20 min @ threshold		@ hard · RPE 8. Add 2.5-5% load or 1 rep vs Week 1.
Bulgarian Split Squat	3	8/leg	75s	@ DB · Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Long

Advanced Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Long Endurance (bike/row/run)	1	90 min		@ easy · Fueled. Add 2.5-5% load or 1 rep vs Week 1.
Weighted Pull-Up	3	5	90s	@ + · Add 2.5-5% load or 1 rep vs Week 1.

Day 4 · Week 2 Day 4 — Recovery

Advanced Endurance Training — Recovery. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Sprint Repeats	10	200m	60s	@ all-out · Full recovery. Add 2.5-5% load or 1 rep vs Week 1.
Hip Thrust	3	6	120s	@ heavy · Add 2.5-5% load or 1 rep vs Week 1.
Plank Row	3	8/side	60s	@ DB · Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Tempo

Advanced Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
VO2 Intervals (bike/row)	6	3 min hard / 3 min easy		@ hard · RPE 9. Add another 2.5-5% or 1-2 reps. Sleep hard.
Trap-Bar Deadlift	3	5	150s	@ RPE 8 · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Intervals

Advanced Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Threshold Run	1	20 min @ threshold		@ hard · RPE 8. Add another 2.5-5% or 1-2 reps. Sleep hard.
Bulgarian Split Squat	3	8/leg	75s	@ DB · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Long

Advanced Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Long Endurance (bike/row/run)	1	90 min		@ easy · Fueled. Add another 2.5-5% or 1-2 reps. Sleep hard.
Weighted Pull-Up	3	5	90s	@ + · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 4 · Week 3 Day 4 — Recovery

Advanced Endurance Training — Recovery. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Sprint Repeats	10	200m	60s	@ all-out · Full recovery. Add another 2.5-5% or 1-2 reps. Sleep hard.
Hip Thrust	3	6	120s	@ heavy · Add another 2.5-5% or 1-2 reps. Sleep hard.
Plank Row	3	8/side	60s	@ DB · Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Tempo

Advanced Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
VO2 Intervals (bike/row)	6	3 min hard / 3 min easy		@ hard · RPE 9. Peak intensity week — push top sets.
Trap-Bar Deadlift	3	5	150s	@ RPE 8 · Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Intervals

Advanced Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Threshold Run	1	20 min @ threshold		@ hard · RPE 8. Peak intensity week — push top sets.
Bulgarian Split Squat	3	8/leg	75s	@ DB · Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Long

Advanced Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Long Endurance (bike/row/run)	1	90 min		@ easy · Fueled. Peak intensity week — push top sets.
Weighted Pull-Up	3	5	90s	@ + · Peak intensity week — push top sets.

Day 4 · Week 4 Day 4 — Recovery

Advanced Endurance Training — Recovery. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Sprint Repeats	10	200m	60s	@ all-out · Full recovery. Peak intensity week — push top sets.
Hip Thrust	3	6	120s	@ heavy · Peak intensity week — push top sets.
Plank Row	3	8/side	60s	@ DB · Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Tempo

Advanced Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
VO2 Intervals (bike/row)	6	3 min hard / 3 min easy		@ hard · RPE 9. Deload-adjacent: reduce load ~10%, keep reps.
Trap-Bar Deadlift	3	5	150s	@ RPE 8 · Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Intervals

Advanced Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Threshold Run	1	20 min @ threshold		@ hard · RPE 8. Deload-adjacent: reduce load ~10%, keep reps.
Bulgarian Split Squat	3	8/leg	75s	@ DB · Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Long

Advanced Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Long Endurance (bike/row/run)	1	90 min		@ easy · Fueled. Deload-adjacent: reduce load ~10%, keep reps.
Weighted Pull-Up	3	5	90s	@ + · Deload-adjacent: reduce load ~10%, keep reps.

Day 4 · Week 5 Day 4 — Recovery

Advanced Endurance Training — Recovery. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Sprint Repeats	10	200m	60s	@ all-out · Full recovery. Deload-adjacent: reduce load ~10%, keep reps.
Hip Thrust	3	6	120s	@ heavy · Deload-adjacent: reduce load ~10%, keep reps.
Plank Row	3	8/side	60s	@ DB · Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Tempo

Advanced Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
VO2 Intervals (bike/row)	6	3 min hard / 3 min easy		@ hard · RPE 9. Test week — beat Week 4 by load or reps.
Trap-Bar Deadlift	3	5	150s	@ RPE 8 · Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Intervals

Advanced Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Threshold Run	1	20 min @ threshold		@ hard · RPE 8. Test week — beat Week 4 by load or reps.
Bulgarian Split Squat	3	8/leg	75s	@ DB · Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Long

Advanced Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Long Endurance (bike/row/run)	1	90 min		@ easy · Fueled. Test week — beat Week 4 by load or reps.
Weighted Pull-Up	3	5	90s	@ + · Test week — beat Week 4 by load or reps.

Day 4 · Week 6 Day 4 — Recovery

Advanced Endurance Training — Recovery. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Sprint Repeats	10	200m	60s	@ all-out · Full recovery. Test week — beat Week 4 by load or reps.
Hip Thrust	3	6	120s	@ heavy · Test week — beat Week 4 by load or reps.
Plank Row	3	8/side	60s	@ DB · Test week — beat Week 4 by load or reps.

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