Gym Conditioning
Six weeks of bike intervals, sled work and short circuits. Hard breathing, simple movements, out in forty minutes.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A stationary bike and a cable stack; a sled if your gym has one, the bike again if it does not.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Intervals
- Bike 1 × 20 min: 1 min quick, 2 min easy
- Cable Crunch 3 × 12
- Plank 3 × 30 sec
The quick minute is a pace you could hold for three; the easy two are genuinely easy.
Day 2 The Sled
- Sled Push or Bike 1 × 12 min: work, walk back, repeat
- Cable Wood Chop 3 × 10 each side
- Dead Bug 3 × 10
The walk back is the rest — do not shorten it, and do not stretch it either.
Day 3 Rounds
- Bodyweight Squat 3 × 15
- Push-up or Incline Push-up 3 × 10
- Seated Cable Row 3 × 12
- Bike 1 × 5 min: finish quick
Squat, push, row, no rest inside a round. The bike at the end is the round that counts.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.