Conditioning that builds you up instead of running you into the ground.

This is not random high-intensity workouts or smashing yourself until you are wrecked. It is twelve weeks of progressive, periodised conditioning built to sit alongside your strength training — so you keep building muscle and get leaner while your fitness, work capacity and recovery all improve.

Twenty-four sessions, two a week

• High-intensity intervals on your choice of machine — bike, rower, treadmill or SkiErg.

• Repeat-effort threshold work that challenges you without leaving you beaten up for your next lift.

• Longer sustained sessions that build your VO2 max while aiding recovery.

You can actually track it

The same formats come back across the program with planned increases in work, density and intensity. That gives you a real benchmark for progress instead of chasing a different workout every week.

By the end you should feel fitter, pace your efforts better, recover faster between sets and sessions, and be more capable in everyday life.

What you need

One cardio option — a bike, rower, treadmill, SkiErg, skipping rope or somewhere to run. A heart rate monitor is recommended but not essential.