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All levels · 10 weeks

PerformanceConditioning

A 10-week conditioning program that develops aerobic base, repeat-effort capacity and work tolerance alongside two strength sessions per week. Built for people who want to move well and keep going.

Duration
10 weeks
Frequency
4 sessions / week
Level
All levels
Equipment
Bike or rower, kettlebells, basic gym

One-time purchase

$49CAD
Sample priceTaxes included where applicable · No subscription
  • 10-week conditioning plan with scalable intensities
  • Two supporting strength sessions per week
  • Heart-rate and effort-based zone guidance
  • Interval and tempo session library
  • Progress benchmarks to re-test

Checkout opens once the owner connects Stripe pricing.

Secure checkout by Stripe. Access unlocks in your account once payment is confirmed. The price shown is the total amount charged at checkout. No additional taxes are added. See the Refund Policy.

Sample training week

Inside the program.

A representative week. Exact exercises, sets and loading progress across the program.

  1. Day 1Aerobic baseSteady-state intervals on bike or rower
  2. Day 2Strength ATrap-bar deadlift, push-ups, rows, loaded carries
  3. Day 3Repeat effortsShort interval circuits with full recovery
  4. Day 4Strength B + TempoSplit squats, presses, pull-ups, tempo finisher

Program structure

Weeks 1–4

Base

Develop aerobic capacity with controlled efforts.

Weeks 5–8

Build

Introduce harder intervals and repeat-effort work.

Weeks 9–10

Express

Re-test benchmarks and consolidate gains.

Is it for you?
  • Recreational athletes and team-sport players
  • Lifters who want better conditioning
  • Anyone building general fitness

Frequently asked

Do I need a heart-rate monitor?
It's helpful but optional. Each session includes an effort-based alternative.
Can I combine it with sport practice?
Yes. Guidance is included on adjusting volume around practices and games.
How hard is it?
Intensities are scalable. Start conservatively and progress at a pace that suits you.
How do I access the program after buying?
Once Stripe confirms your payment, the program unlocks in your Nova dashboard, where you can view the training plan and download any files using secure, time-limited links.
Is this medical advice?
No. Programs are general fitness education. Consult a qualified health professional before beginning, especially if you have an injury or health condition.