workouts
Threshold Run 25 min
A 20-minute tempo block at lactate threshold pace (Zone 4 ≈ 88–92% max HR), bracketed by warm-up and cool-down, that raises lactate clearance and VO2max.
Sprint Intervals 8×30s
Eight all-out 30-second sprints with 2 minutes of easy recovery, about 25 minutes total, driving VO2max and a growth-hormone response from a small time budget.
Heavy Strength — Full Body 45 min
Four compound lifts — squat, hinge, push, pull — at 80–85% 1RM for 3–5 sets of 5, a 45-minute full-body block that builds maximal strength and bone density.
Deadlift 5x5 Strength Block
Five sets of five conventional deadlifts at 75–85% 1RM — the most efficient posterior-chain and grip stimulus in the gym, completed in about 40 minutes.
Bike Hill Repeats 30 min
Six two-minute hill climbs at hard, near-Zone-4 effort with easy descents — a 30-minute high-intensity ride that builds VO2max, cycling power, and lactate buffering.
Bench Press 5x5 Progression
Flat barbell bench press for five sets of five at 75–85% 1RM, paired with weighted dips and bent-over rows to build horizontal pressing strength in 45 minutes.
Yoga Sun Salutation — 15-Minute Daily Mobility Flow
Five rounds of Surya Namaskar A at conversational pace — 15 minutes of breath-paced spinal mobility and gentle strength. Low intensity, daily anchor.