Four weeks.
A focused month.
Four weeks is a complete, periodised training block, not a taster — the shortest block we build, for when you've got a month rather than a season. It fits comfortably inside the 30-day free trial.
Is this the right length?
Who a 4-week plan is for
Four weeks isn't long enough to rebuild your engine from scratch — and it doesn't pretend to be. It's a focused month for people with a base and a near-term reason to train hard.
- You've got a race, event, or test roughly a month out and want structure for the run-in.
- You're coming back from a break and want a short, low-pressure block to rebuild the habit.
- You want to try the app on a real plan before committing to a longer programme.
- You're between bigger blocks and want to hold fitness without drifting.
The structure
How your 4 weeks break down.
Four weeks leaves no room for junk. The plan front-loads the work and sharpens fast — two weeks of loading, one hard week, then a short taper into your target.
Phase 1
Weeks 1–2
Load
Two weeks of consistent, progressive work to establish the routine and build a little momentum. Sessions ramp week on week so week 2 is meaningfully harder than week 1.
Phase 2
Week 3
Sharpen
The hardest week of the block — race-specific intensity, your key sessions, and the highest volume. This is where the fitness gets expressed.
Phase 3
Week 4
Taper
Volume drops, intensity stays crisp. You arrive at your event or the end of the block fresh rather than flattened.
Week 3 (peak) sample
What a week looks like.
A snapshot from the middle of the block — running, strength, and key sessions balanced with real recovery.
Threshold Run
3×8 min at threshold, 2 min jog recovery
Full-Body Strength
Squat, press, hinge — heavy, low reps
Rest or Mobility
Easy walk, stretch, recover
Intervals
6×400m fast, full recovery
Rest
Full recovery day
Race-Specific Effort
Simulation or time trial at goal intensity
Easy Run
30–40 min conversational pace
Your plan adapts to your schedule — choose 3, 4, or 5 days per week during onboarding.
What it costs
30 days free.
Every length costs the same: 30 days free, then £3.99 a month or £34.99 a year. Cancel any time before the trial ends and you pay nothing.
FAQ
Common questions.
Is 4 weeks long enough to see results?
For a focused goal, yes — you can sharpen fitness you already have, build a habit, and arrive at a near-term event prepared. It's not long enough to transform your base fitness; for that, look at a 12 or 16-week plan.
Does a 4-week plan cost anything?
The first 30 days are free, and a 4-week block fits inside that — so if you cancel before the trial ends you pay nothing. Keep going and it is £3.99 a month.
What happens after the 4 weeks?
You build another plan straight away — a longer block, a different goal, or the same again. Your progress and history carry over, and on the subscription every block is rebuilt from what you actually trained.
Can I pick hybrid or Hyrox?
Yes. During onboarding you choose your goal and the 4-week plan is periodised specifically for it — a hybrid block looks very different to a Hyrox one.
Different timeframe?
Browse plans by length
Your next PR starts today.
Personalised, periodised training that rewrites itself. Free for 30 days, then £3.99/month. Cancel any time.