Program·9 workouts

The
Engine

A 4-week aerobic base build for hybrid athletes. Zone 2 steady-state, threshold intervals, sprints, and a 5K test. All-levels.

by @fiz16 followersPublished Jun 2026
Follow Program Share
0
Workouts
Workouts
01 MULTI-SCORE
Easy Thirty
Thirty minutes on the rower at a Zone 2 pace. If you can't hold a conversatio...
For Time
engineaerobiczone_2
beginner
02 MULTI-SCORE
Threshold Tens
Ten rounds of one minute on, one minute off. Hard but repeatable - the work t...
intervals
engineintervalsthreshold
advanced
03 MULTI-SCORE
Long & Slow
Sixty minutes, four machines, fifteen minutes each. Slow enough you're bored....
For Time
engineaerobiczone_2
intermediate
04 MULTI-SCORE
Sprint Day
Eight times two hundred metres, all-out, full recovery between. Anaerobic wor...
intervals
enginesprintanaerobic
advanced
05 MULTI-SCORE
Mixed Modal Cruise
Forty-five minute AMRAP, three machines in rotation. Steady, smooth, no all-o...
AMRAP
engineamrapaerobic
intermediate
06 MULTI-SCORE
Tempo Twenty
Five rounds of four minutes at threshold pace, one minute easy. Twenty minute...
intervals
engineintervalsthreshold
advanced
+ 3 more workouts in Fiz
Program: The Engine by Fiz. A 4-week aerobic base build for hybrid athletes. Zone 2 steady-state, threshold intervals, sprints, and a 5K test. All-levels. 9 workouts, 0 likes, 0 saves.