Kilos.xlsx | Endurance Template V2.1 -

This template bridges the gap between pure strength training and endurance sports (like running, cycling, or swimming). It is built on the principle of , which allows for improvements in both aerobic capacity and muscular strength simultaneously.

The is a specialized training spreadsheet from Barbell Medicine designed for athletes who want to improve their cardiovascular conditioning while maintaining or building strength. This "Kilos" version is specifically formatted for users who track their lifting weights in kilograms rather than pounds. Core Training Philosophy

: Includes a dedicated "Help" tab with video links and text guides on how to calculate intensities and make exercise substitutions. Endurance Template v2.1 - Kilos.xlsx

The Excel file acts as an interactive coach, calculating your targets and tracking your long-term progress.

: It balances lifting sessions with conditioning work to prevent overtraining. This template bridges the gap between pure strength

: Uses Rate of Perceived Exertion (RPE) to adjust daily training intensity based on how you feel, ensuring you don't burn out during high-volume endurance weeks.

: Pre-configured for kilogram (kg) inputs, saving international users from manual conversion errors. This "Kilos" version is specifically formatted for users

: Provides guidance on how to schedule resistance training and aerobic work on non-consecutive days for optimal recovery. Structure and Duration