EnduranceIntermediate6 weeks3 workouts per week12 minutes

Sprint: Minimum Dose

Two 20-second sprints—optimal, not diluted

Who it’s for

Zero time, but need an endurance boost.

How it works

Warm-up, two all-out 20-second sprints with full recovery, cool-down. Twelve minutes total. This isn't a watered-down version: a meta-analysis of 38 studies showed a 7.8% gain in endurance, with every two additional sprints lowering the gain by 1.2%. More is not better.

Weekly layout

12 sprintsconditioningStart this workout →22 sprintsconditioningStart this workout →32 sprintsconditioningStart this workout →

How load increases

Increase sprint power, not sprint count. After six weeks, take a light week and restart the cycle.

Deload

Every seventh week: easy work only.

Tailored to your health

Some exercises will be automatically swapped or removed based on your health profile:

HypertensionKnee painHerniated discShoulder impingement syndrome

Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537