4-Day Interval Endurance
4 days · 16 exercises
EnduranceIntermediate4× / week
An endurance plan for advanced athletes that combines intervals with aerobic base blocks: one focus day each for the treadmill, rower and spin bike, plus one mixed day. Short functional strength exercises stabilise the core and legs so the body tolerates the load better. Progression through faster intervals at unchanged rests.
Tag 1 – Laufintervalle
Treadmill6 × 3 Min · 60s rest
Bodyweight Squat3 × 20 · 45s rest
Hand Plank3 × 45 Sek · 45s rest
Ski Erg2 × 4 Min · 60s rest
Tag 2 – Ruderintervalle
Rowing Machine5 × 4 Min · 75s rest
Kettlebell Swing3 × 15 · 60s rest
Supermans3 × 12 · 45s rest
Exercise Bike2 × 8 Min · 90s rest
Tag 3 – Bike-Intervalle
Spin Bike6 × 3 Min · 45s rest
Jump Squats3 × 10 · 60s rest
Mountain Climber3 × 30 Sek · 45s rest
Stair Climber2 × 5 Min · 90s rest
Tag 4 – Gemischte Grundlage
Elliptical Trainer3 × 10 Min · 90s rest
Burpee3 × 10 · 60s rest
Wall Sit3 × 45 Sek · 60s rest- Rowing Machine3 × 3 Min · 60s rest