: Uses Rate of Perceived Exertion (RPE) to adjust daily training intensity based on how you feel, ensuring you don't burn out during high-volume endurance weeks.
: Varies by goal but often includes 2–3 specific endurance sessions (tempo runs, intervals, or steady-state). Endurance Template v2.1 - Kilos.xlsx
: Provides guidance on how to schedule resistance training and aerobic work on non-consecutive days for optimal recovery. Structure and Duration : Uses Rate of Perceived Exertion (RPE) to
: Features weekly tabs where you enter your weights, reps, and RPE; it then automatically estimates your 1-Rep Max (1RM) to gauge strength gains over time. Structure and Duration : Features weekly tabs where
: It balances lifting sessions with conditioning work to prevent overtraining.
: Focuses on compound movements (Squat, Bench, Deadlift, Press) but allows for customization based on available equipment. Endurance Training Program Improve Conditioning
The Excel file acts as an interactive coach, calculating your targets and tracking your long-term progress.