Endurance Template V2.1 - Kilos.xlsx Apr 2026

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

The program typically runs for and is designed for intermediate-level lifters. Lifting Frequency : Usually 3 to 4 days per week.

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. Endurance Template v2.1 - Kilos.xlsx

: Features weekly tabs where you enter your weights, reps, and RPE; it then automatically estimates your 1-Rep Max (1RM) to gauge strength gains over time.

The Excel file acts as an interactive coach, calculating your targets and tracking your long-term progress. The is a specialized training spreadsheet from Barbell

: Pre-configured for kilogram (kg) inputs, saving international users from manual conversion errors.

: Provides guidance on how to schedule resistance training and aerobic work on non-consecutive days for optimal recovery. Structure and Duration Lifting Frequency : Usually 3 to 4 days per week

: It balances lifting sessions with conditioning work to prevent overtraining.