Engine · Test
/ 5K
5K Test
— Why
The benchmark you come back to. The honest measure of aerobic threshold across any endurance discipline.
Category / Endurance Engine
The
The
/ Engine.
Twelve aerobic engine sessions for triathletes, runners, and hybrid athletes. Zone 2 base, threshold intervals, sprint work, and time-trial tests on the rower, bike, and run.
12 Engine sessionsBase.
Base.
/ Threshold. Top end.
Zone 2 builds the floor. Threshold work raises the ceiling. Sprint days sharpen the top end.
Engine · Zone 2
/ 01Easy Thirty
— Why
If you can't hold a conversation, you're going too hard. Highest-ROI training stimulus for any endurance athlete.
Engine · Zone 2
/ 02Long & Slow
— Why
Slow enough you're bored. Boredom is the price of an aerobic engine.
Engine · Threshold
/ 03Threshold Tens
— Why
Hard but repeatable — work that builds the ceiling above which everything else feels easier.
Engine · Threshold
/ 04The Pyramid
— Why
25 min of work, 50 total. Same effort across every interval — different durations test different gears.
Engine · VO2
/ 05Sprint Day
— Why
Anaerobic top-end work. Once a week, no more — this is high-cost training.
Engine · Threshold
/ 06Tempo Twenty
— Why
20 min of high-quality, repeatable race-pace work.
Engine · Test
/ 075K Test
— Why
The benchmark you come back to. The honest measure of aerobic threshold.
Engine · Test
/ 08The Hour
— Why
The graduation workout. Proves the aerobic capacity you've been building is real.
Engine · Recovery
/ 09Recovery Spin
— Why
Easier than you think you should go. Active recovery only counts if it stays active.
Engine · Aerobic
/ 10Mixed Modal Cruise
— Why
Steady, smooth, no all-out efforts. Just keep the meters ticking.
Engine · Run
/ 11Run It Off
— Why
The simplest aerobic benchmark in the library and the foundation of any running engine.
Engine · Test
/ 12The Mile
— Why
The benchmark for running speed across any distance — most endurance athletes track their 5K but not their mile.
Related CategoriesUse the
Use the
/ engine.
Put the aerobic base to work across the rest of the library.
Hybrid Race Day
Take the aerobic engine to a hybrid race weekend. 10-session race prep.
Hero WODs
The engine that lets you finish long Hero WODs like Luce and RJ without breaking down.
Functional Fitness
Barbell complexes and EMOMs that pair well with aerobic base work.