Initial Phase

• First Steps

  SW CW MW

  4 WEEKS • 6 SESSIONS/WEEK

• Basic Fitness

  SW CW CLGW RUW MW STC AFT

  10 WEEKS • 6–7 SESSIONS/WEEK

• Fitness Improvement

  SW CW CLGW RUW MW MB LM STC AFT

  3 WEEKS • 10 SESSIONS/WEEK

• Advanced Fitness

  CW CLGW RUW MW MB ST LM STC FW AFT

  14 WEEKS • 6 SESSIONS/WEEK

• Long-Term Fitness

  CW CLGW RUW MB ST LM STC FW PMCS AFT

  22 WEEKS • 6 SESSIONS/WEEK

• Focus on Endurance

  CW CLGW RUW MW MB ST LM STC FW PMCS

  4 WEEKS • 5 SESSIONS/WEEK

• Focus on Power

  RUW MW MB ST LM STC FW PMCS AFT

  4 WEEKS • 5 SESSIONS/WEEK

• Focus on Hybrid

  RUW MW MB ST LM STC FW PMCS AFT

  4 WEEKS • 5 SESSIONS/WEEK

Sustaining Phase

• Build 1

  SW CW CLGW RUW MW MB ST LM STC FW AFT

  4 WEEKS • 5 SESSIONS/WEEK

• Build 2

  SW CW CLGW MW ST LM STC FW AFT

  5 WEEKS • 5 SESSIONS/WEEK

• Peak 1

  CW CLGW MW STC FW AFT

  3 WEEKS • 5 SESSIONS/WEEK

• Peak 2

  SW CW CLGW RUW MW MB ST LM STC FW AFT

  4 WEEKS • 11 SESSIONS/WEEK

• Transition

  SW CW CLGW MW MB ST LM STC FW PMCS AFT

  3 WEEKS • 5 SESSIONS/WEEK

• Annual Fitness

  SW CW CLGW RUW MW MB ST LM STC FW AFT

  3 WEEKS • 5 SESSIONS/WEEK

• Remote Location

  SW CW CLGW MW ST LM FW AFT

  3 WEEKS • 5 SESSIONS/WEEK