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Conditioning Protocol

Power-Endurance Hybrid

Combine heavy compound lifts with high-threshold finishers to train repeat power output.

Power-Endurance Hybrid — athlete sprinting through a high-intensity interval session

Protocol badges

~40 min · 5 blocks
  • Advanced · Difficulty — High intensity and 75%+ readiness required. Heavy loading or maximal efforts — only run this when recovery is genuinely green.
  • 25-40 min · Time — Estimated 25-40 minutes. The standard session length for most protocols.
  • Guided rest · Protocol — Rest periods are prescribed per block and the session timer counts them down for you automatically.
  • Membership · Access — Included with the AI Fitness Membership rather than a one-time unlock. Members get every protocol.
More Conditioning
Repeat powerLactate bufferingWork capacity

Coach cueQuality first on the lifts, then empty the tank on the finishers.

Gear needed · Barbell · Kettlebell · Pull-up bar

Device onlySign in to sync progress and resume on any device

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Conditioning · Advanced

Power-Endurance Hybrid

Combine heavy compound lifts with high-threshold finishers to train repeat power output.

40 min · 5 blocks · Readiness 82%

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https://digitals.engineering/programs/power-endurance

Suitability

Ready to run — your readiness 88 clears the 82+ 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 · 40 min total · ~33:54 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 5Power Clean5 x 3 · target Full body5:36work · rest 2:00

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish Power-Endurance Hybrid today

Keep the same structure and chase a faster total time than 40 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

82%

Intensity

High

Duration

40 min

5:36Block timer · 5 x 3 · Full body
5:36Block timer · 4 x 5 · Quads
5:36Block timer · 5 x 10 / arm · Posterior chain
5:36Block timer · 4 x 8 · Anaerobic power
2:00Block timer · 4 x 30s · Glycolytic
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 82%+Your score today is 88%
  • 40 min free5 blocks · high intensity
  • Session loggedTap start to begin logging

40 min · High

0/5 blocks