Rich Roll's Training Protocol

Exercise Protocol · 5 interventions

Ultra-endurance focused training combining swimming, cycling, and running with core work and yoga.

01Intervention stacks5 interventions

Section 01 · Exercise5 interventions

01
Morning Run
Dose & timing
1-3 hours Daily · Morning
Base endurance building
02
Swimming
Dose & timing
4,000-5,000 yards Daily · Alternating days
Low-impact endurance
03
Cycling
Dose & timing
2-3 hours Daily · Alternating days
Cycling-specific training
04
Yoga/Stretching
Dose & timing
Regular sessions Daily · Afternoon
Flexibility and recovery, increasingly important with age
05
Core Work
Dose & timing
Planks, push-ups, lunges, kettlebells Daily · Afternoon
Maintain strong core for endurance performance

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