6 weeks · 2–3 sessions a week
Engine Build
Six weeks of paced intervals on the rower and air bike, tested at both ends.
Includedwith Club membership
The shape of the block
Week by week
Bar height is the week's planned working intensity — a percentage of your one-rep max for lifting, of your benchmark pace for conditioning.
- Build — Volume rises, loads moderate
- Load — Fewer reps, heavier bars
- Peak — Heaviest, lowest volume
- Test — Measure, then plan the next block
| Week | Phase | Intensity | Main work |
|---|---|---|---|
| 1 | Test | 90% | Benchmarks |
| 2 | Build | 70% | 8 × 2 min |
| 3 | Build | 75% | 6 × 3 min |
| 4 | Load | 82% | 5 × 4 min |
| 5 | Peak | 88% | 10 × 1 min |
| 6 | Test | 95% | Retest |
Conditioning you can measure. Engine Build starts with a benchmark row and bike test, paces every interval from it, and repeats the test in week six so you can see exactly what changed. Pairs well with a Strength Block.
- 2,000 m row and 10-minute bike benchmark
- Every interval paced from your own numbers
- Retest in week six
A sample week
What a typical week asks of you
| Day | Session | Work |
|---|---|---|
| Tuesday | Engine | Row · 8 × 2 min at benchmark pace · 1 min rest |
| Thursday | Engine | Air bike · 6 × 90 s hard / 90 s easy |
| Saturday | Rig & Ropes | Rope and box rounds · 5 × 3 min |
Classes it uses
- Engine45 min
- Rig & Ropes60 min
Written by
Theo Adeyemi, head coach, conditioningOther programmes
