Gym Conditioning
Six weeks of bike intervals, sled work and short circuits. Hard breathing, simple movements, out in forty minutes.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A stationary bike and a cable stack; a sled if your gym has one, the bike again if it does not.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Intervals
- Bike 1 × 20 min: 1 min quick, 2 min easy
- Cable Crunch 3 × 12
- Plank 3 × 30 sec
The quick minute is a pace you could hold for three; the easy two are genuinely easy.
Day 2 The Sled
- Sled Push or Bike 1 × 12 min: work, walk back, repeat
- Cable Wood Chop 3 × 10 each side
- Dead Bug 3 × 10
The walk back is the rest — do not shorten it, and do not stretch it either.
Day 3 Rounds
- Bodyweight Squat 3 × 15
- Push-up or Incline Push-up 3 × 10
- Seated Cable Row 3 × 12
- Bike 1 × 5 min: finish quick
Squat, push, row, no rest inside a round. The bike at the end is the round that counts.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Quadriceps · Abdominals · Chest · Middle back
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A stationary bike and a cable stack; a sled if your gym has one, the bike again if it does not. Train 2 or 3 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Gym Conditioning” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.