Three lifts and two runs a week. Strong and fit, without living in the gym or running yourself into the ground. Built for people juggling work, shifts and family, not full-time athletes.
A sample layout below. Move the days around to fit your week and your shifts. Two rules: keep a day between the tempo run and leg-heavy lifting where you can, and never stack both runs back to back.
Put your shift pattern in below, however long it runs, and hit the button. It'll slot the sessions in for you: big sessions on your days off, nothing silly after nights, runs spread out. It's a suggestion, not gospel. Change any day with the dropdowns.
Each exercise is a movement pattern with a dropdown. Pick the variation that suits your gym, your body and your confidence. The pattern does the job, the variation is personal preference. Your picks are saved on this device.
Warm up first: 3-5 minutes of light cardio, then 1-2 lighter sets of your first exercise before the working sets. Leave 1-2 good reps in the tank on every set, and when you hit the top of the rep range on all sets, add a little weight next time.
Shorter and controlled. A pace that feels strong but sustainable, where talking is possible in short sentences only. This is what pushes your fitness forward.
Longer and genuinely easy. Full conversation pace. This builds your aerobic base and capacity, which is the engine everything else sits on. Most people run this one far too fast. Don't.
One test run and this page sets your paces for you.
| Week | Tempo run | Long easy run |
|---|
After 6-8 weeks, redo the 20-minute test. The distance goes up, the paces update, and you can see the fitness you've built in black and white.
This should be enough to get you started, but the difference between getting started and seeing long term results comes from accountability, direction and having the right person in your corner to hold you to a higher standard.
That's exactly why coaching works as well as it does as we'll cover all the bases we need to with your training, nutrition and lifestyle to get you fit, strong and in the best shape you've ever been in around shift work without the guesswork.
Hit the button below to book in a call to see if we're a good fit (no obligations whatsoever).