01Day 1
Continuous easy cardio
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Conditioning Add-On
Two conditioning sessions a week to fit around your lifting: one easy cardio day and one controlled interval day. Follow 12 weeks of progression without making every session an all-out effort.
Secure checkout through Square. PDF emailed within 1 business day. Everfit access and individual coaching are not included.
GoalConditioning
LevelIntermediate
Schedule2 days per week
Length12 weeks
EquipmentCardio equipment
PreviewWeek 1
24 planned workoutsContinuous easy cardioControlled HIITRecovery guidance
Conditioning alongside your lifting
Build aerobic capacity and repeatable interval performance with planned progression, effort targets, and recovery guidance.
Two sessions with different jobs
The free 13-page preview includes the opening guidance and Week 1 workouts. Open it for the exact session instructions.
02Day 2
Controlled HIIT
Hard but repeatable intervals
Track each hard interval’s average output and follow the prescribed recovery and stop rules.Open the free sample for the exact available prescriptions. Later weeks and the complete guide are not included in the public preview.
Choose equipment that lets you track your effort
For intervals, the machine must show average watts or speed for each hard interval, with time to check it during recovery. A live or peak reading alone is not enough.
Easy day
Walking or steady cardio
Treadmill walking, bike, elliptical, rower, or a suitable outdoor brisk walk.Interval day
Cardio machine with interval averages
Bike, air bike, rower, elliptical, or SkiErg. Use the machine’s interval timer or a separate timer for work and recovery.Inside the complete guide
A 35-page PDF guide to planning, completing, and tracking the sessions.
- 0112 weeks and 24 workouts
- 02Session-specific warm-ups and cooldowns
- 03Effort targets, recovery periods, and stop rules
- 04A timer example and tracking worksheets
- 05Missed-session guidance and fitting cardio around lifting
- 06A repeatable late-program benchmark
For people who already lift
01You already follow a lifting program.
02You can comfortably manage about 20–30 minutes of easy cardio.
03You have suitable equipment for tracking interval averages.
Before you commit
What can I try for free?
The approved Week 1 preview includes the opening guidance and both first-week sessions. Later weeks and the full guide are not included.
Can I buy the complete program now?
Yes. The PDF is $29.99 USD, paid once through Square, and emailed within 1 business day. Everfit access is not included.
Is this individual coaching?
No. This is a self-guided conditioning add-on. Individual coaching and form reviews are not included.
Ready to start?
The PDF is emailed within 1 business day. Everfit access and individual coaching are not included.