Build your training plan.

Choose strength, endurance, or balanced training. Use Base Building for an introductory phase.

Train 2–7 days with up to 14 workouts per week. Add a second session on selected days.

Starting partway through the week keeps all sessions in order.

Working weights use your maxes, programmed percentages, and chosen rounding increment.

For aerobic work, use measured maximum heart rate or the talk test.

Choose from the alternatives provided, each with its own work and rest instructions.

Completed workouts keep the targets and choices you used at the time.