Year of Domination - Engine (Phase 1)

This isn't your average endurance plan —it's a 12-month assault on
mediocrity. You're not just training; you're rebuilding an engine of destruction:bigger lungs, a stronger heart, and the kind of mental resilience that chews up pain and spits out performance. The plan includes the following marco cycles that are broken out into 5 week micro-cycles

🔥 Months 1–3: Base Build
Objective: Build the monster.
Lay a bulletproof aerobic base with long steady-state and tempo
sessions. You're stretching your heart to pump like a machine. Lower
intensity doesn’t mean easy—threshold efforts stay in the mix to
keep the edge sharp.

⚡ Months 4–6: Threshold Thrash Unreal
Objective: Get savage at speed.
Test your limits at lactate threshold. Two intense sessions a week
teach you to live on the edge. One long effort fuels the fire. Running,
biking, rowing—everything counts as you train to outlast the hurt.

🚀 Months 7–9: VO₂ Max Warfare
Objective: Explode the ceiling.
This block dives into deep-end VO₂ intervals—short, brutal, effective.
Paired with aerobic and threshold maintenance work, this cycle is
about controlled aggression and maximizing top-end capacity.

💣 Months 10–12: Shift the Gears
Objective: Become the machine.
Train to transition between zones without hesitation. Smooth,
ruthless pacing becomes second nature. This phase is about fullspectrum
conditioning, bringing together a year of work into an
unstoppable engine.