Four systems. Two-week cycles. Build the monster aerobic engine.
One 14-day cycle: 4 runs + 1 short lift, 4 full rest days. Quality types alternate A/B so every system (easy / threshold / VO2max / sprint) still gets hit every two weeks — the video's whole trick is that the calendar is 14 days, not 7. Volume drops ~30% every 4th week.
Goal: light all four every 14 days. If a chip is dark, that system is going untrained.
Nothing logged yet.
Easy days should stay comfortably below threshold — if the easy days go gray, so do the quality days.