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Conditioning Protocol

Metabolic Resets

Intervals calibrated to your heart-rate zones and recovery window.

Metabolic Resets — athlete sprinting through a high-intensity interval session

Protocol badges

~30 min · 5 blocks
  • Intermediate · Difficulty — Moderate intensity or a readiness requirement of 55-74%. Assumes a few weeks of consistent training and decent recovery.
  • 25-40 min · Time — Estimated 25-40 minutes. The standard session length for most protocols.
More Conditioning
VO2 maxFat oxidationWork capacity

Coach cueHold your pace window — consistency across intervals outperforms one hero round.

Gear needed · Rower or bike · Kettlebell · Sled (optional)

Device onlySign in to sync progress and resume on any device

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Conditioning · Intermediate

Metabolic Resets

Intervals calibrated to your heart-rate zones and recovery window.

30 min · 5 blocks · Readiness 60%

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https://digitals.engineering/programs/metabolic-reset

Suitability

Ready to run — your readiness 88 clears the 60+ threshold.

Match

Adds this protocol to tomorrow on your weekly calendar and sets a 7:30 reminder with a 15-min lead.

What you'll do today

0/5 done

5 blocks · 30 min total · ~144:12 timed work/rest

Equipment checklist

Untick anything you don't have and we'll suggest a stand-in.

All gear available — run it as written

0%

0 of 5 blocks logged

Standby
Auto-advanceWork rolls into rest, then the next block starts itself.
Transition alertsCue fires the moment work or rest switches.
Customize alert volume & haptics
Work alertFires when a work interval begins.
Rest alertFires when rest starts.
Completion alertFires when the session is done.
Up next · block 1 of 5Zone 2 Flush6 min · target Aerobic6:00work · rest 1:00

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish Metabolic Resets today

Keep the same structure and chase a faster total time than 30 min, or add 1 rep per set on the first two blocks.

Why this advice · Steady pacing progresses one variable at a time after a full session.

Based on · steady pacing · Build strength, Build consistency · no injury flags

Readiness Req

60%

Intensity

Moderate

Duration

30 min

6:00Block timer · 6 min · Aerobic
4:00Block timer · 8 x 30s · Zone 4
4:12Block timer · 5 x 20 · Posterior
120:00Block timer · 6 x 20m · Legs
5:00Block timer · 5 min · Recovery
Interval history · streaks & personal bests →

Your progress

Completed

0

Day streak

0

Last run

—

No finished run logged yet — tap blocks as you train.

Schedule a reminder

Remind me

We'll ask for notification permission when you set the reminder.

Before you start

  • Access unlockedIncluded in your plan
  • Readiness 60%+Your score today is 88%
  • 30 min free5 blocks · moderate intensity
  • Session loggedTap start to begin logging

30 min · Moderate

0/5 blocks