Firefighter Endurance Program

heart health endurance cardio

Goal

Build cardiovascular capacity, improve recovery between calls, perform longer under fatigue.

Training Style

This program is recommended to go 8+ weeks for maximum efficacy. Reduce time or intensity if sleep is poor, progress by time, not speed

Schedule

2-3 sessions per week (2 during busy weeks, 3 during lighter weeks)

Weekly Split

Workout 1 - Aerobic Base

The goal of this workout is to increase aerobic capacity and the workout can be accomplished utilizing many different resources (bike, rower, incline walk, stair mill, jog, swim, etc.) The preferred level of intensity is a conversational pace between 20-45 minutes of cardio work, focusing on breathing through your nose. Suggested times are included for good and bad days to help users stay on track for their cardiovascular gains.

FOCUS: Proper running form, breathing techniques, increasing aerobic capacity

Week	Bad Day	Normal Day	Good Day
Week 1	20 minutes	30 minutes	40 minutes
Week 2	22 minutes	35 minutes	45 minutes
Week 3	25 minutes	38 minutes	45 minutes
Week 4	20 minutes	35 minutes	35 minutes
Week 5	25 minutes	40 minutes	40 minutes
Week 6	30 minutes	45 minutes	45 minutes

Workout 2 - Intervals

This workout focuses on high levels of work for 30-90 seconds at a time, with rest periods equal to the amount of time worked. The rounds below can be substituted for other exercises if the user is functionally unable to perform the activity.

FOCUS: High Intensity Interval Training

Week	Kettlebell Swings x 2	Burpees x 2	High Knees x 2	Bicycles x 2	Box Jumps x 2	Sled Push x 2
Week 1	30 seconds	30 seconds	30 seconds	30 seconds	30 seconds	30 seconds
Week 2	45 seconds	30 seconds	45 seconds	45 seconds	30 seconds	45 seconds
Week 3	45 seconds	45 seconds	45 seconds	45 seconds	45 seconds	45 seconds
Week 4	60 seconds	45 seconds	60 seconds	60 seconds	45 seconds	60 seconds
Week 5	60 seconds	60 seconds	60 seconds	60 seconds	60 seconds	60 seconds
Week 6	75 seconds	60 seconds	75 seconds	75 seconds	60 seconds	75 seconds

Workout 3 - Fireground Conditioning

How it works: Choose 3 movements out of the list provided below, cycle continuously, rest as needed, and rotate the movements chosen weekly for diversity. The goal is to finish these sessions feeling worked, not wrecked. Adjust time per station and rest based off how you are feeling each week. Total time of activity should be 15-25 minutes in total. Keep rotating through activities until the timer ends.

FOCUS: Rotating circuits for job specific strength

Week	Step-ups	Farmer Carries	Sandbag Carries	Battle Ropes	Dummy Drags/Sled	Rest
Week 1	40 seconds	40-60 feet	-	30 seconds	-	30-60 seconds
Week 2	-	-	40-60 feet	30 seconds	40-60 feet	30-60 seconds
Week 3	45 seconds		40-60 feet		40-60 feet	30-60 seconds
Week 4		40-60 feet	40-60 feet	45 seconds		30-60 seconds
Week 5	45 seconds	40-60 feet			40-60 feet	30-60 seconds
Week 6		40-60 feet		45 seconds	40-60 feet	30-60 seconds