Sample Training Week
// WEEK 1 OF A 60-DAY RACE PREP — GENERATED BY FORGE8
Real plan for a 39-year-old male targeting sub-1:30 in Men Open. The system builds 4-week mesocycles with 6 session types that progress in load, pace, and simulation complexity — then recalibrates based on fresh test data before generating the next block.
// WEEK STRUCTURE — INTENSIFICATION PHASE (WEEKS 1-3)
6 training days + Monday full rest. 3 hard sessions (Tue/Thu/Sat) + 1 aerobic (Wed) + 2 engine sessions (Fri/Sun). ~20 km total running.
REST
ATG ONLY
TUE
WB ENGINE
WED
LONG RUN
THU
COMP. RUN
FRI
SLED + ERG
SAT
MINI-SIM
SUN
ERG ENGINE
TUESDAY — WALL BALL ENGINE
WARMUP (10 min)
Mobility — Anterior Rises, Calf Rises, Greater Stretch, Spiderman
Bike — 2 km easy
BLOCK 1: WALL BALL TEMPO (20 min)
Wall Balls — 4 × 25-30 reps @ max cycle speed — rest 30s
Target — < 1:20 per set (3.2s/rep → 5:20 per 100)
BLOCK 2: SLED PUSH TEMPO (15 min)
Sled Push — 4 × 25m @ 152 kg — fluidity, zero stops, hips low
BLOCK 3: EMOM — 4 ROUNDS (16 min)
1. Air Bike — 15-18 kcal
2. Burpee Step-Ups — × 12
3. Farmers Carry — 50m (2 × 24 kg — progresses to 32 kg)
4. Wall Balls — × 15 (Block 1 pace)
BLOCK 4: CORE — 2 ROUNDS (8 min)
Dead Bugs — × 10 per side
Hollow Body Hold — 30s
Pallof Press — × 8 per side
Dead Hang — max hold
Coach note: Wall Ball cycle speed target: 3.5s → 3.0s/rep over 6 weeks. WB rest shortens from 30s to 15s. Sled push drills fluidity at race weight — zero stops, hips low.
WEDNESDAY — LONG RUN / VO2MAX
VARIANT 1: LONG RUN (WEEKS 1, 3) (55 min)
10 km Run — @ Z3: 5:50-6:00/km
Strategy — Negative split — first 7 km @ 6:00, last 3 km @ 5:45
Progression — 10 km → 12 km → 14 km over 6 weeks
VARIANT 2: VO2MAX INTERVALS (WEEKS 2, 6) (50 min)
Warmup — 2 km jog Zone 2
6 × 3 min — @ RPE 8-9 (HR > 163 bpm, Zone 4-5)
Recovery — 2 min jog between intervals (HR should drop to ~140)
Cooldown — 2 km jog Zone 1 — total ~11 km
Coach note: Alternated weekly: Long Run builds capillary base, VO2max raises the aerobic ceiling. HR zones calibrated from tested max (192 bpm). If HR won't reach Z4 in interval 3+ — increase pace.
THURSDAY — COMPROMISED RUNNING
WARMUP (10 min)
Tibialis Raises — 2 × 15
Eccentric Heel Drops — 2 × 12
Spiderman Lunges — 5 per side
Easy jog — 3 min Zone 1
MAIN: 5 ROUNDS (HR-GATED) (35 min)
1000m Run — @ 5:50/km — HR gate: 170 bpm
Goblet Squats — 20 reps @ 24 kg — full depth (progresses to 40 kg)
Burpee Step-Ups — 15 reps — steady tempo
COOLDOWN (5 min)
Easy jog + stretching — Calves and hips
Coach note: Learning to hold run pace after heavy leg work. If HR exceeds 170 bpm at the start of a run — slow down until it drops. Rounds increase to 6 by Week 3, pace drops to 5:00/km by Week 7.
FRIDAY — SLED + ERG ENGINE
WARMUP (8 min)
Dynamic stretching + activation — Goblet Squats, Glute Bridges
Row Zone 1 — 2 min
BLOCK 1: SLEDS (40 min)
4 Rounds — no rest, breathe and go
Sled Push 50m — @ 152 kg (race weight from Week 1)
Sled Pull 50m — @ 103 kg (race weight from Week 1)
Progression — Rest shrinks from 90s → 75s → 60s over 6 weeks
BLOCK 2: ERG INTERVALS — 5 ROUNDS
500m Row — then 45s rest
500m SkiErg — then 45s rest (shrinks to 30s by Week 5)
COOLDOWN (5 min)
Row Zone 1 — 5 min
Coach note: Sleds already at race weight — progression comes from shorter rest and better tempo, not heavier loads. Push and Pull are paired back-to-back: push, breathe, pull, repeat.
SATURDAY — MINI-SIM
WARMUP (10 min)
Easy jog — 5 min Zone 1
Activation — 5 Burpee Step-Ups + 10 Air Squats + 10s Wall Ball hold
MAIN: 5 ROUNDS — RUN BEFORE EVERY STATION PAIR (50 min)
ROUNDS 1-2: — 1km Run → Sled Push 150kg × 25m + 15 Burpee Step-Ups
ROUNDS 3-4: — 1km Run → Row 500m + 25 Wall Balls
ROUND 5: — 1km Run → Farmers Carry 100m (2×24kg) + Lunges 50m (20kg)
Pace — 5:45-6:00/km — time every transition zone
COOLDOWN (10 min)
Easy jog + foam rolling — Quads, calves — 5 min each
Coach note: Hardest session of the week (RPE 8-9). Log EVERY split: run time, station time, transition zone. Escalates to Half-Sim (Weeks 5-6: 4 stations in order) and Full-Sim (Week 7: all 8 stations, gel protocol test).
SUNDAY — ENDURANCE ENGINE
WARMUP + ATG PROTOCOL (8 min)
Tibialis Raises — 3 × 20
Eccentric Heel Drops — 3 × 15
ATG Split Squats — 2 × 8 per leg
Row Zone 1 — 3 min
BLOCK 1: ERG ROTATION — 5 ROUNDS (30 min)
500m Row — → 30s transition
500m SkiErg — → rest between rounds
Rule — Constant pace — if you slow in round 4-5, you started too fast
BLOCK 2: AIR BIKE HELL — 3 ROUNDS (12 min)
Air Bike — @ RPE 8-9
Wall Balls — Immediately after — maintain cycle speed despite fatigue
BLOCK 3: GRIP + CORE (12 min)
Dead Hang — 3 × max hold
Farmer Hold (heavy) — 3 × 45s
Hollow Body Hold — 3 × 30s
Pallof Press — 2 × 10 per side
Foam Rolling — 4 min — quads + calves
Coach note: Zero running impact — protects Achilles while building aerobic engine. Air Bike → Wall Balls simulates the station 7-8 finish: extreme leg fatigue + high HR, then you have to maintain WB cycle speed. Grip work prevents Farmers Carry from becoming a limiter.
This is Week 1. After 4 weeks, the system recalibrates from your test results and builds the next mesocycle. Every block is shaped by your data.