It is a fun month of training this month! July is all about timed training. Not only will you build strength and your conditioning, you will see the power of 10-15 minute focused efforts with your training. Make sure to read the notes for each block of training and have a timekeeping device for this month’s training.

As always, if you have any questions, post them to the team feed or email



Training Days

The each program will have five days of training scheduled. Three of these days will be full training sessions and two days will be regeneration/recovery sessions. You can complete as many or as little as you’d like. We recommend completing at least two of the full sessions and at least one regeneration/recovery session.



If you have a specific event you’re tapering for, let us know via the team feed on the TrainHeroic app or email We will help you with a customized approach.



If you feel the need to stretch, we recommend completing the first block of any of the training sections instead. This section is called “Training Prep.” We like to focus on active range of motion versus a static approach.



Keep an eye on your readiness scores at the beginning of each training session. If you’re spending more than four consecutive days at a 2.5 or lower, it might be time for a few days of complete recovery.


Sport Practice

If you are participating in a sport, we recommend completing the performance program first when you are early in the season. Then as you near your championship phase, switch the sport practice to be first. The prevention program can be done before or after sport practice.