1. 01You were built to keep going.

Part I

1. 02The animal that left Africa
2. 03The people who never stopped
3. 04Modernity made movement optional
4. 05We built furniture that shortened us
5. 06The machines took the heavy lifting
6. 07Endurance used to come free
7. 08One body, three layers
8. 09Your mind comes with you
9. 10Nature is the point
10. 11You need somewhere to go
11. 12Every moment becomes better

Part II

1. 13The body moves together
2. 14Strong feet. Strong everything.
3. 15Strong core. Strong everything.
4. 16Your head belongs on top of your body
5. 17Your hands know more

Part III

1. 18Four ways to build capability
2. 19Power: make the whole body fire
3. 20Structure holds your shape under load
4. 21Balance: trust your legs on any ground
5. 22Range lets you rest on your line

Part IV

1. 23Four efforts, four purposesComing soon
2. 24Build the roadsComing soon
3. 25Raise the effort you can sustainComing soon
4. 26Turn up the pumpComing soon
5. 27Practise producing speedComing soon
6. 28Your breathing gives the effort awayComing soon
7. 29How long could you hold this?Coming soon
8. 30Learn what hard feels likeComing soon
9. 31Learn to feel the right effort by heart rate

Part V

The body at work

1. 32Let the downhill flowComing soon
2. 33Find room for your strokeComing soon
3. 34Stay comfortable on the bikeComing soon
4. 35Climb with your whole bodyComing soon
5. 36Carry what you needComing soon
6. 37Find your stride after the bikeComing soon

Part VI

Make it a practice

1. 38The right work for the momentComing soon
2. 39More is something you earnComing soon
3. 40Keep your movement when you get tiredComing soon
4. 41Give the work what it needsComing soon
5. 42Begin again from where you areComing soon

Part VII

1. 43Eat food, not nutrients
2. 44Starch fuels the long daysComing soon
3. 45Protein that rebuilds, cooked so you want itComing soon
4. 46Salt what you sweatComing soon
5. 47Flavour keeps you eatingComing soon
6. 48Twenty minutes from the door to the plateComing soon
7. 49Let the pot cook while you trainComing soon
8. 50A kitchen that keeps up with trainingComing soon
9. 51Long days need food on the moveComing soon
10. 52Homemade sports drink

Part VIII

1. 53A challenge gives the days direction
2. 54Your current rung countsComing soon
3. 55The conditions are part of the challengeComing soon
4. 56Running challengesComing soon
5. 57Swimming challengesComing soon
6. 58Cycling challengesComing soon
7. 59Swimrun challengesComing soon
8. 60Aquabike challengesComing soon
9. 61Brick challengesComing soon
10. 62Triathlon challengesComing soon
11. 63Let the terrain choose the movementComing soon
12. 64Keep your reach — the overhead squatComing soon
13. 65Be strong off the straight line — the CossackComing soon
14. 66Control the body over one foot — the pistol squatComing soon
15. 67Hang, fold and control — toes-to-barComing soon
16. 68Keep extension under load with the long-stance split squatComing soon
17. 69Get down and up again under control — the continuous get-upComing soon
18. 70Carry the weight with you — the sustained holdComing soon
19. 71There is life after the finishComing soon