Endurance Template V2.1 - Kilos.xlsx Apr 2026

: Varies by goal but often includes 2–3 specific endurance sessions (tempo runs, intervals, or steady-state).

: Focuses on compound movements (Squat, Bench, Deadlift, Press) but allows for customization based on available equipment. Endurance Training Program Improve Conditioning

: Includes a dedicated "Help" tab with video links and text guides on how to calculate intensities and make exercise substitutions. Endurance Template v2.1 - Kilos.xlsx

The program typically runs for and is designed for intermediate-level lifters. Lifting Frequency : Usually 3 to 4 days per week.

: 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 : Varies by goal but often includes 2–3

: Features weekly tabs where you enter your weights, reps, and RPE; it then automatically estimates your 1-Rep Max (1RM) to gauge strength gains over time.

The Excel file acts as an interactive coach, calculating your targets and tracking your long-term progress. The program typically runs for and is designed

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