A balanced weekly training program includes three resistance training sessions, three cardiovascular sessions, and at least one high-intensity interval training session.

“again for the cardiovascular training sessions it's a long slow distance it's a moderate 20 a 30 minute cardiovascular training session and then it's that shorter VO2 max cardiovascular training s and sometimes doubling those up on the same day so that I make sure that by the end of the week I've achieved what I want to achieve which is I've trained my legs I've trained my torso I've trained my arms any small body parts that need additional work for balance or stabilization or aesthetic reasons you get that in but also that you get the base of the long slow distance endurance you get the slightly more intense or rather faster cardiovascular training session and then you get your heart rate up up up at least once per week doing that high-intensity interval training”