The Mandate
Improve VO₂ max, aerobic capacity, and heart health.
Components
- Cardio baseline test (resting HR, VO₂ estimate)
- Heart-rate-zone training plan
- Interval, tempo + long-slow-distance sessions
- Cross-training + strength for endurance
- Anti-inflammatory nutrition plan
- Recovery protocols: mobility, sleep, refuelling
- Weekly performance review with Barndits
Program Phases
01
Weeks 1–2
Aerobic Base
Build your engine. Zone 2 training for maximum fat oxidation.
02
Weeks 3–5
Threshold Work
Tempo runs + threshold intervals. Push lactate threshold higher. Race-pace workouts.
03
Weeks 6–8
Peak & Race Prep
Max intensity intervals, taper, race strategy. Final fitness test.
Target OutcomesArchitecting
Architecting
Superior Results
- ✦Improved VO₂ max + aerobic capacity
- ✦Lower resting heart rate, faster recovery
- ✦Sustain higher intensity longer
- ✦Hit your target race or benchmark
- ✦Reduced long-term disease risk
- ✦More energy daily
Intelligence
Do I need to be a runner?
No. Adapts to cycling, swimming, rowing, or walking. Same principles.
Is this right for a half marathon?
Yes. Barndits's coached multiple first-timers. Tell him your race date, he'll build the plan.
Will I lose weight?
Likely yes early on. But the goal is performance — weight loss is a bonus.