The 5-4-3-2-1 week — a framework by Ole Wang

Hand-drawn diagram of framework 393, The 5-4-3-2-1 week: 5 active, 4 workouts, 3 sweats, 2 hard, 1 long. — Framework 393 · in one look

How to use it

A whole week of fitness in five numbers. 5 days active (walking, stairs). 4 days a real workout. 3 days that make you sweat properly. 2 days really hard (intervals, a hard session). 1 day long and easy (a hike, a long ride). Hit roughly that and the body takes care of the rest.

How sure we are

E Evidence: built from practice. What works for coaches and practitioners. Labelled that way.

Sources

Andy Galpin's rule of thumb for fat loss and general fitness (🟠) · see 314: hard minutes count more.

Not medical, legal or financial advice.

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