6-week engine
Conditioning & capacity
Engine work that respects lifting days: zones are explicit, hard sessions are bracketed by easy aerobic work, and power repeats never land the day before heavy squats.
Block outline
Aerobic base, threshold intervals, and repeat power—mapped to heart-rate zones with explicit recovery days so the engine grows, not overheats.
Weeks 1–2 · Aerobic base
- Zone 2 volume caps with cadence and nasal-breathing options.
- Technique drills for rowing, ski, and run mechanics.
Weeks 3–4 · Threshold
- Progressing intervals with HR anchors and repeatable pacing targets.
- Repeat power sessions kept short so CNS load stays sane next to the barbell.
Weeks 5–6 · Integration
- Mixed sessions that mirror competition or class formats you actually care about.
- Explicit recovery micro-deload before you roll into a strength emphasis.