The is a specialized training spreadsheet from Barbell Medicine designed for athletes who want to improve their cardiovascular conditioning while maintaining or building strength. This "Kilos" version is specifically formatted for users who track their lifting weights in kilograms rather than pounds. Core Training Philosophy
: While suitable for general fitness, it is often used by "weekend warriors" or those preparing for specific events like a 5K, 10K, or local triathlon. Key Spreadsheet Features
: It balances lifting sessions with conditioning work to prevent overtraining.
The program typically runs for and is designed for intermediate-level lifters. Lifting Frequency : Usually 3 to 4 days per week.
: Varies by goal but often includes 2–3 specific endurance sessions (tempo runs, intervals, or steady-state).
: Pre-configured for kilogram (kg) inputs, saving international users from manual conversion errors.
This template bridges the gap between pure strength training and endurance sports (like running, cycling, or swimming). It is built on the principle of , which allows for improvements in both aerobic capacity and muscular strength simultaneously.