Cardio or strength? How to split your week
You don't have to choose. Here's how to balance lifting and conditioning across three, four or five training days.
The best program is the one that covers both and fits your calendar. Use these templates as a starting point.
Three days a week
Two strength sessions and one interval session. Leave a rest day between the strength days.
Four days a week
Two strength, one HIIT and one steady ride or long walk.
Five days a week
Three strength, one HIIT and one mobility or yoga class to help you recover.
Whatever you choose, keep the hardest sessions apart and sleep like it's part of the program, because it is.
Put it into practice
Your first week is free, with unlimited classes and a welcome session with a coach.