Engine building program

An 8-week program with 2 workouts a week, 1 (fan)bike & 1 rowing workout, to improve your energy systems and smash your future workouts!

The overarching goal of this engine-building program is to improve endurance in a medium-long time domain, 8-10/12 minutes. More specifically the workouts focus on improving your 2k row & 10min time trial on the bike. This can be any kind of (fan)bike.

Within the program a variety of different methods are used that will improve your overall conditioning, some focussing on increasing peak power output through sprints, some on improving aerobic conditioning by repeating efforts over a longer time domain, and others on improving power at or around lactate threshold by working at moderate/higher intensities for a longer duration.

The program can be relatively easily added on top of a more general Strength & conditioning, or Crossfit program as added work. From a joint and tissue perspective, the impact will be low. However, some of the workouts are quite intense and therefore caution does need to be taken with regards to volume & recovery. The program is probably most suitable in the later stages of base building or early stages of becoming more sport specific when intensity is being ramped up but specificity isn’t very high yet.

Download the program from Google Drive by clicking on this link.

Or click the button below to download a pdf version of the 8 week Engine-building program.