Although this guide will culminate with a few sample programs
that can be followed (more or less) exactly, it also provides
enough information and a blank template that can be used with the
concepts in this section and the workouts in the next sections to
create your own tailored One Hour fitness program. Here's how it
works in easy to follow steps.
Decide on a cycle length (2-4 weeks). I recommend starting with
a shorter cycle as this allows for more frequent repetition of
Baseline Workouts and greater advancement initially. Eventually, as
your capacity for high intensity work increases and each session is
closer to a true max effort, longer cycles can help prevent mental
burnout.
Decide on a big mission/race 8-16 weeks out. Again, if you're
starting, your big missions won't be quite so big and so can be
more frequent. Ideally you'll plan your mission far enough out to
get through 4 cycles. You don't have to know ahead of time what
your mission is going to be, but sometimes it helps to sign up for
something--having a concrete goal can help with motivation when
things get tough.
Plan your cycle using the template at the end of this guide and
the workouts in the next sections. Start hammering (and take
notes!). In this guide we'll assume that you're after general
fitness and so cycles will involve a wide range of activities
(running, biking, swimming, strength, etc).
After completing four cycles, you've finished your first block.
Go after that big effort. The effort doesn't have to be a race, but
it should be represent the edge of your athletic ambitions in one
way or another. Ideally, if efforts are focused on a single
discipline and your overall goal is ultra-endurance in many
disciplines, you'll focus on a new one each subsequent effort.
Take a week off. Then use the recovery rules on the previous
page as a guide to getting back at it.
Below is an example of one of my early big efforts that wasn't a
race. It was an epic adventure though, and quite vintage (Pre-HD
camera). Very Blair-witch-esque.