Powered by

This 12-week training program has been created by the fitness experts at Crunch. The three-step program is designed to create a balanced workout regimen to prepare for the Urbanathlon. The essential components of Resistance, Endurance, and Flexibility are utilized to ensure a well-rounded and complete workout in the weeks leading up to the race.

How to use the program:
The 12-week program is divided into four 3-week segments. Click the links below to access each segment.

You will work out six days a week with one full rest day, alternating the Resistance and Endurance routines. You should perform the Flexibility routine everyday after your workout.

By alternating the routines, you will get 48 hours of rest in between each Resistance or Endurance workout. This will ensure that you don’t overwork your muscles and get the most benefit from your exercise.

Weeks 1-3 Created by Mark Beier, Personal Training Manager from Crunch, Chicago
Weeks 4-6 Created by Matt Blankenberger, Personal Training Manager, Crunch Chicago
Weeks 7-9 Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC
Weeks 10-12 Created by Cole McDonough, Crunch personal trainer, Crunch NYC

Sample Schedule:

Monday: Resistance, Flexibility

Tuesday : Endurance, Flexibility

Wednesday : Resistance, Flexibility

Thursday : Endurance, Flexibility

Friday : Resistance, Flexibility

Saturday : Endurance, Flexibility

Sunday : Rest