Four training types. Different jobs.

A useful training week combines different kinds of effort. Easy sustained movement develops your aerobic base; faster intervals challenge it in short bursts; circuits bring variety; and deliberate strength work develops muscular control. They complement each other, but they are not interchangeable. Choose a session you can recover from and repeat consistently.

01 / ENDURANCE

Endurance running & walking

Endurance training means maintaining a comfortable effort over a sustained period. It can be a brisk walk, a mixture of walking and jogging, or a continuous run. The aim is to build the ability to keep moving without turning every outing into a test of speed.

Use your breathing as a guide: an easy session should let you speak in full sentences. If that becomes difficult, slow down or walk. For a beginner, a longer session might be a short run–walk outing; for an experienced runner, it may be a much longer easy run. The distance should reflect your recent training, not someone else’s target.

Begin gently, settle into an easy rhythm, and finish with a gradual cool-down. Build consistency before adding more time. When you increase training, change one variable at a time and allow recovery between demanding days.

Inside the app: walking, run–walk and easy-run sessions, adjustable duration, warm-up and cool-down, optional music, and an outdoor GPS recorder with map, distance, pace and GPX export.

02 / RUNNING INTERVALS

HIIT & controlled faster running

Interval training alternates a faster effort with easier movement. HIIT refers to high-intensity intervals, but an introductory interval session does not need to be maximal. Our Foundation setting alternates brisk and easy walking; more established runners can choose controlled faster running with generous recovery.

The purpose of recovery is to make the next effort repeatable. If your technique deteriorates or your breathing has not settled enough, extend the recovery or reduce the pace. All-out sprinting is a separate, advanced skill and is not required by these plans.

Warm up gradually before the faster segments. Begin with fewer repetitions and finish while your movement is still controlled. Treat a hard interval session as a demanding training day rather than an addition to another hard workout.

Inside the app: starting-level presets, adjustable work and recovery intervals, repetition count, interval signals, music and optional GPS tracking. GPS recording has separate start and pause controls.

03 / BODYWEIGHT CIRCUITS

Tabata-style training

The familiar Tabata pattern is 20 seconds of work followed by 10 seconds of rest, repeated eight times. Here, that timing is one option within a flexible bodyweight circuit. A mixed circuit using squats, push-ups and core exercises is Tabata-style training, rather than a reproduction of the original laboratory protocol.

Choose a small, balanced collection of movements and perform each one with control. Longer work periods are not automatically better: the useful setting is the one that lets you maintain the intended movement through the whole interval. Low-impact alternatives make the circuit easier to adapt.

No gym equipment is required. Use a clear floor and a stable wall where the exercise needs support. The library includes illustrated movement instructions, easier versions and both sides of the side plank. Pause whenever needed; the clock is a guide, not a reason to continue with poor form.

Inside the app: 20, 30, 40, 50 or 60 seconds of work; 10, 20 or 30 seconds of rest; adjustable rounds; exercise selection; illustrations; and a separate optional soundtrack for recovery periods.

04 / RESISTANCE

Strength & resistance training

Resistance training asks your muscles to work against a load. That load can be your own bodyweight. Unlike a timed circuit, the priority here is a controlled set of repetitions followed by enough rest to preserve technique.

Military Foundation provides a gentler starting point with simple movements and support where needed. Classic Bodyweight uses familiar squats, push-ups, lunges and trunk exercises. The advanced Prison-style options make movements harder through leverage, unilateral work and slower lowering. Each programme has two sessions for variety.

Choose a variation that leaves about two or three controlled repetitions in reserve. Progress by improving control and comfortable range before adding repetitions or sets. Advanced does not mean rushing, forcing a painful range or attempting unsupported tricks.

Inside the app: three programme choices, A/B sessions, adjustable repetitions and sets, self-paced work, timed recovery and illustrated exercises. These equipment-free plans have limited pulling resistance; prone W raises do not replace rows or pull-ups.

CHOOSE YOUR SESSION

Open your training app.

Each option opens a separate page with its own session settings and timer.