Biohack Tracker

Weekly training plan

THE PERFECT HYBRID WEEK

Strength, endurance and recovery in balance

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1. MONSTRENGTHFrom the post

   REST 2 MIN BETWEEN SETS

   1. Back Squat5 × 5
   2. Bench Press5 × 5
   3. Bent-Over Row4 × 8
   4. Plank3 × 45 s
2. TUEZONE 2 RUN
   

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3. WEDSTRENGTH
   

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4. THUINTERVALS
   

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5. FRISTRENGTH
   

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6. SATLONG RUN
   

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7. SUNRECOVERY
   

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Tips for the week

• Heavy days and hard runs need space between them
• Most running should feel easy
• Track sleep and HRV to adjust the week

More weekly plans

General training suggestions, not medical advice. Warm up first, choose loads and pace you can control, and stop if you feel pain, dizziness or chest discomfort. Check with your doctor before starting if you have a health condition, an injury or are pregnant.