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3-day endurance workout plan Aerobic Base Builder

Three long, easy sessions a week that build the aerobic base everything else sits on. If you cannot hold a conversation, slow down.

Free, no ads. On the App Store and Google Play.

Workout schedule

3 days a week · 6 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

2 exercises · 3 sets · ~43 min

2 exercises · 4 sets · ~39 min

2 exercises · 4 sets · ~53 min

For anyone new to training, or coming back after a long break. You'll need the equipment listed above.

Not the right fit?

Training at home: Bodyweight Stamina Builder, intermediate, 3 days a week, no equipment.

Each week is 11 working sets across 6 exercises, about 2 h 15 min in total.

Sets run from 15 to 25 reps, with 0:40 to 0:45 of rest between them.

Endurance builds by doing a little more work at the same effort.

Change one thing. Add a few seconds to a timed interval, a round to a circuit, or a few reps to a set. Keep everything else as it was until the change feels routine.
Volume before speed. Add volume before you add speed: a session you finish does more than a faster one you abandon halfway.
Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Endurance Machine Split, the same goal at intermediate level, 4 days a week.