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Programs

Pick the program for the season you want.

Every program is 12 weeks. One membership opens all of them, and every new one we add. Each one tells you what it needs, so you know before you start.

Which one is for me?

  • A cyclist on a time-trial bike, riding a coastal road

    Power Cycling

    12 weeks7 sessions a weekTest week first

    12 weeks for cyclists who also lift. Two interval rides, a long ride and four lifts a week. Hard rides and heavy lifts share the same days, so easy days stay easy. Starts with a test week. Needs a power meter or smart trainer. Short on time? The reduced option trims easy riding, not key sessions.

    Who it's for
    Cyclists who want to get stronger without losing watts.
    Level
    Intermediate
    Equipment
    Power meter or smart trainer, plus a gym
  • A lifter bench pressing a loaded barbell

    Powerbuilding

    12 weeks6 days a weekTest week first

    12 weeks, 6 days a week, for lifters with a few years in. Heavy, fast and volume work in one plan. Starts with a test week. Get strong, get powerful, and look like it.

    Who it's for
    Experienced lifters who want strength and size.
    Level
    Experienced
    Equipment
    Full gym: barbell, rack, bench
  • A lifter front squatting a loaded barbell in a home gym

    Beginner 5×5

    12 weeks3 days a weekFull body

    12 weeks, 3 full-body days a week. Five sets of five, a little heavier each time.

    Who it's for
    New lifters, or anyone coming back to the barbell.
    Level
    Beginner
    Equipment
    Barbell, rack, bench
  • A lifter doing lunges with dumbbells in a gym

    Push / Pull / Legs

    12 weeks6 days a week

    12 weeks, 6 days a week. Each muscle trained twice a week.

    Who it's for
    Lifters who want size and can train six days.
    Level
    Intermediate
    Equipment
    Full gym
A triathlete running in a race kit on a race course
Coming soon

Triathlon

70.3140.6Strength kept in

70.3 and 140.6, with the lifting kept in. Leave your email and we’ll tell you when it’s ready.

Running plans are on the way.

Your first week

Found your program?

Join free for 7 days. You pick your program in the app, and your first session is ready.

Start free, then pick a program

$21.99 a month or $149.99 a year after the trial. Card up front. We email you a reminder on day 4. US only. iPhone only. 18 and over. Not medical advice.