Endurance & Cardio
Aerobic Base Rebuild.
An eight-week return to conditioning that rebuilds the engine without wrecking the week.
- Duration
- 8 weeks
- Schedule
- 3 days / week
- Session
- ~40 min
- Level
- Beginner
- Category
- Endurance & Cardio
The program
Aerobic Base Rebuild uses easy, repeatable sessions to restore conditioning lost to a busy season of life. Intensity stays honest and low while frequency does the work.
Who this is for
Anyone returning to conditioning after time away, or starting structured aerobic work for the first time.
Designed to develop
- 01Rebuild aerobic capacity with sustainable sessions
- 02Establish three consistent conditioning days per week
- 03Create the base that later intensity requires
The training week
- Day 1 — Easy steady effort
- Day 2 — Intervals at conversational pace
- Day 3 — Longer easy effort
The week repeats with planned progression across all 8 weeks. Rest days are part of the program, not a failure of it.
Equipment
Required
Any steady modality: walk, run, row, or bike
Optional
Heart-rate monitor
Every prescription includes scaling options and substitutions, so missing a tool changes the movement—not the purpose of the session. See how adaptation works.
Built by
Josh Storms
Master Strength & Conditioning Coach
Coach introduction video arrives with the app release
WorkBuilt is not medical advice. If you have health concerns, consult a qualified professional before starting a new training program.
Train this program / First release is limited
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