Sustaining Phase

• Build 1

  SD CD CL & GD RUD MD MB ST LM STC FW AFT

  4 WEEKS • 5 SESSIONS/WEEK

• Build 2

  SD CD CL & GD MD ST LM STC FW AFT

  5 WEEKS • 5 SESSIONS/WEEK

• Peak 1

  CD CL & GD MD STC FW AFT

  3 WEEKS • 5 SESSIONS/WEEK

• Peak 2

  SD CD CL & GD RUD MD MB ST LM STC FW AFT

  4 WEEKS • 11 SESSIONS/WEEK

• Transition

  SD CD CL & GD MD MB ST LM STC FW PMCS AFT

  3 WEEKS • 5 SESSIONS/WEEK

• Annual Fitness

  SD CD CL & GD RUD MD MB ST LM STC FW AFT

  3 WEEKS • 5 SESSIONS/WEEK

• Remote Location

  SD CD CL & GD MD ST LM FW AFT

  3 WEEKS • 5 SESSIONS/WEEK

Initial Phase

• First Steps

  SD CD MD

  4 WEEKS • 6 SESSIONS/WEEK

• Basic Fitness

  SD CD CL & GD RUD MD STC AFT

  10 WEEKS • 6–7 SESSIONS/WEEK

• Fitness Improvement

  SD CD CL & GD RUD MD MB LM STC AFT

  3 WEEKS • 10 SESSIONS/WEEK

• Advanced Fitness

  CD CL & GD RUD MD MB ST LM STC FW AFT

  14 WEEKS • 6 SESSIONS/WEEK

• Long-Term Fitness

  CD CL & GD RUD MB ST LM STC FW PMCS AFT

  22 WEEKS • 6 SESSIONS/WEEK

• Focus on Endurance

  CD CL & GD RUD MD MB ST LM STC FW PMCS

  4 WEEKS • 5 SESSIONS/WEEK

• Focus on Power

  RUD MD MB ST LM STC FW PMCS AFT

  4 WEEKS • 5 SESSIONS/WEEK

• Focus on Hybrid

  RUD MD MB ST LM STC FW PMCS AFT

  4 WEEKS • 5 SESSIONS/WEEK