This is a 10 week program that starts low in volume but gradually progresses each week. This structure will allow your body to properly adapt to the new stimulus. By week 10 you will have finished a true 4x4 session and well on your way to improve your conditioning levels, heart health, HRV, and resting heart rate. This program has structured rest times to ensure you are training smart, and training to last. We also included at what intensity you should be training at to ensure you train hard.