Experimental mode · AI-generated workouts.
Daily training
2026-07-05
Slow Down Sunday [Zone 2]60 min
Choose one option. Keep the effort easy and sustainable at RPE 2-4.
[Option A]
4 Rounds:
6:00 Bike
4:00 Row
2:00 Walk
[Option B]
35-45 Minutes Continuous:
Run, row, bike, ski, hike, ruck, or brisk walk
[Option C]
30 Minutes Easy:
Alternate 3:00 row and 3:00 bike
AEROBIC ENDURANCE
Stimulus
- Overview: Low-intensity aerobic work to recover from the first week of the new strength cycle. Finish feeling better than when you started.
- Stay conversational and relaxed.
Substitutions
- Any low-impact machine
- Easy outdoor walk or hike
- Reduce to 20-30 minutes if recovery is the priority
Mobility Reset15 min
2 Rounds For Quality:
1:00 couch stretch, each side
1:00 banded lat stretch, each side
1:00 pigeon pose, each side
1:00 deep squat breathing
Stimulus
- Move slowly and breathe through each position.