Periodising Your Conditioning: A 12-Week Macrocycle
Stop doing random workouts. A structured 12-week conditioning plan that builds, peaks and deloads — with clear markers of progress.
Overview
Most people doing "HIIT" or "conditioning" are running an unplanned mishmash of sessions week to week. One hard metcon on Monday, random EMOM Wednesday, a long session Saturday because they saw it on Instagram. It works for a while, then plateaus — and people blame themselves for not working hard enough, when the real problem is that untargeted hard work has a ceiling.
This guide is a 12-week macrocycle for advanced conditioning athletes — CrossFitters, functional fitness athletes, anyone training in the metcon space. It borrows block periodisation from strength sports and applies it to conditioning. Four phases, each with a distinct physiological target, stacking to produce genuine peak form.
Golden Rule: You cannot train all energy systems maximally at once. Phase-by-phase focus is how you move past plateaus — specialised stimulus for 3-4 weeks, then transition to the next.
Prerequisites
- 2+ years of consistent training in functional fitness or metcon-style work
- Know your benchmark metcon times (Fran, Helen, Cindy, Grace, Karen)
- Know your approximate 1RM on main lifts
- Access to barbell + kettlebell + rower/bike + pull-up bar
- 4-5 training days per week available
The rest of this plan is for supporters
You’ve read the overview. The full Advanced programme — the week-by-week schedule, the sessions, the progressions and the numbers — unlocks with an access code, from £0.67 a month. Every Beginner and Intermediate guide on the site stays free.