(Personal Training)
Personal Training Method
The 1-on-1 personal training process, written down so you can run it on yourself. Assess, plan, progress and adjust like a coach would.
- All levels
- 8 lessons
- Gym or home
$47one-time
(HIIT Training)
HIIT and Conditioning
Hard intervals work best on top of an easy aerobic base. This program teaches you to measure effort, build your base, choose the right interval format and progress safely, with bodyweight, bike, rower and running options.
- All levels
- 8 lessons
- 8 workouts
- Gym or home
$47USD, one-time payment
- Delivered by email within minutes
- 7-day money-back guarantee
- Secure payment by Stripe
What you will be able to do
- Measure effort with heart rate zones and RPE
- Choose and run the right interval format for your goal
- Combine conditioning with strength without burning out
- Test your fitness and repeat a 6-week plan
Who this program is for
- People who want more fitness in less time
- Lifters who get out of breath too easily
- Runners and cyclists who want structured intervals
(Curriculum)
The 8 lessons
In a deliberate order. Each lesson explains the why, gives you the session or the tool, and ends with an assignment.
- 01
How this program works and how to start safely
You will know what the eight lessons cover, what equipment you need, and whether you are ready to start hard training today.
- 02
What HIIT is and how to measure effort
You will be able to rate your effort with RPE, the talk test and heart rate zones, and tell a real interval from a random hard workout.
- 03
Easy aerobic base work, the part most people skip
You will be able to run, ride, row or walk a true easy aerobic session and know how much of it to do each week.
- 04
Interval formats: Tabata-style, EMOM, 30/30 and 4x4
You will be able to run four interval formats correctly and choose the right one for your goal and your day.
- 05
Bodyweight, bike, rower and running options
You will be able to choose and set up the best conditioning tool for where you are, including a no-equipment hotel room session.
- 06
Progressing safely and recovering between hard days
You will be able to progress your intervals one step at a time, space hard days sensibly, and recognize when to back off.
- 07
Combining conditioning with strength training
You will be able to lay out a week that includes strength and conditioning without one ruining the other.
- 08
Your 6-week conditioning plan and fitness test
You will have a written 6-week calendar, a fitness test to repeat, and a way to keep training after the program ends.
What is included
- 8 complete written lessons
- 8 workouts in tables with sets, reps and rest
- Gym and home options for every exercise
- An assignment at the end of every lesson
- Printable, or save any lesson as PDF
- Lifetime access, including future updates
How you receive it
Right after payment you see your access button, and the same personal link is emailed to you. Open it on any device to read every lesson. There is no account and no password to remember.
Lost the email? Use Resend my access and a new link arrives in minutes.
Before you start. This program is general fitness education, not medical advice, physiotherapy or a personalised prescription. If you have a heart or blood pressure condition, an injury, are pregnant, or take medication that affects exercise, check with your doctor first. Stop if you feel sharp pain, dizziness or chest discomfort. Read the health and safety notice.
(Best value)
Want all six programs?
The Complete Program includes this program and the other five, 48 lessons in all, for $147. That saves $135 against buying them one by one.
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