Four weeks.
One clear focus.
The shortest block we build — for when you've got a month, not a season. A sharp, focused 4-week plan for a race that's close, a quick reset, or a low-commitment way to see how the app trains you. Fits inside your free 6 weeks.
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 block for people who already have 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
Free in the app.
A 4-week plan uses just 4 of the 6 free weeks you get on signup — so it costs nothing to run your first one.
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?
No. You get 6 weeks of training time free when you sign up, and a 4-week plan only uses 4 of them. No credit card required.
What happens after the 4 weeks?
You can build another plan straight away — extend to a longer block, switch goals, or start a fresh 4 weeks. You still have 2 free weeks left, and topping up more time starts from £5.99.
Can I pick running, strength, or Hyrox?
Yes. During onboarding you choose your goal and the 4-week plan is built for it — a runner's block looks very different to a Hyrox or pure-strength block.
Different timeframe?
Browse plans by length
Your next PR starts today.
6 weeks of personalised, periodised training. Free until 21 July. No credit card.