1. 01You are a long-distance animal.
2. 02Modern life stopped asking anything of your body.
3. 03Training is how you put the effort back.

Part I

1. 04The animal that left Africa
2. 05The people who never stopped
3. 06Modernity made movement optional
4. 07We built furniture that shortened us
5. 08The machines took the heavy liftingComing soon
6. 09Endurance used to come freeComing soon
7. 10One body, three layersComing soon
8. 11Your mind comes with youComing soon
9. 12Outside is the pointComing soon
10. 13You need somewhere to goComing soon
11. 14Every moment becomes betterComing soon

Part II

1. 15The body moves togetherComing soon
2. 16Everything begins at the feet.
3. 17Strong core. Strong everything.
4. 18Your head belongs to your bodyComing soon
5. 19Your hands know moreComing soon
6. 20Let the downhill flowComing soon
7. 21Find room for your strokeComing soon
8. 22Stay comfortable on the bikeComing soon
9. 23Climb with your whole bodyComing soon
10. 24Carry what you needComing soon
11. 25Find your stride after the bikeComing soon

Part III

How you train for it

1. 26Four ways to build capabilityComing soon
2. 27Power — make the whole body fireComing soon
3. 28Structure — hold your shape under loadComing soon
4. 29Balance — stay organised as things changeComing soon
5. 30Range — strength that survives the positionComing soon

Part IV

1. 31Four efforts, four purposesComing soon
2. 32Build the roadsComing soon
3. 33Raise the effort you can sustainComing soon
4. 34Turn up the pumpComing soon
5. 35Practise producing speedComing soon
6. 36Your breathing gives the effort awayComing soon
7. 37How long could you hold this?Coming soon
8. 38Learn what hard feels likeComing soon
9. 39Learn to feel the right effort by heart rate

Part V

Make it a practice

1. 40The right work for the momentComing soon
2. 41More is something you earnComing soon
3. 42Keep your movement when you get tiredComing soon
4. 43Give the work what it needsComing soon
5. 44Begin again from where you areComing soon

Part VI

1. 45A challenge gives the days direction
2. 46Your current rung countsComing soon
3. 47The conditions are part of the challengeComing soon
4. 48Running challengesComing soon
5. 49Swimming challengesComing soon
6. 50Cycling challengesComing soon
7. 51Swimrun challengesComing soon
8. 52Aquabike challengesComing soon
9. 53Brick challengesComing soon
10. 54Triathlon challengesComing soon
11. 55Let the terrain choose the movementComing soon
12. 56Keep your reach — the overhead squatComing soon
13. 57Be strong off the straight line — the CossackComing soon
14. 58Control the body over one foot — the pistol squatComing soon
15. 59Hang, fold and control — toes-to-barComing soon
16. 60Keep extension under load with the long-stance split squatComing soon
17. 61Get down. Get up. Keep control. — the continuous get-upComing soon
18. 62Carry the weight with you — the sustained holdComing soon
19. 63There is life after the finishComing soon

Part VII

1. 64Aerobic Run
2. 65Threshold Run
3. 66VO2max Run
4. 67Hill Sprints

Part VIII

1. 68Aerobic Swim
2. 69Long Swim
3. 70Threshold Swim
4. 71VO2max Swim
5. 72Sprint Swim

Part IX

1. 73Streamline Flutter Kick
2. 74Front Scull
3. 75Catch-Up
4. 76Fingertip Drag
5. 77Kick on Side
6. 786-3-6 Switch
7. 79Single-Arm Freestyle
8. 803-3-3 Bilateral

Part X

1. 81Aerobic Ride
2. 82Threshold Ride
3. 83VO2max Ride
4. 84Sprint Ride

Part XI

1. 85Power · Forward
2. 86Power · Rotation
3. 87Power · Upward
4. 88Structure · Anti-Folding
5. 89Structure · Sideways
6. 90Structure · Anti-Rotation
7. 91The Loaded Walk

Part XII

1. 92Alternating Dead Snatch
2. 93Alternating One-Arm Swing
3. 94Clean
4. 95Cossack Squat
5. 96Double Push Press
6. 97Forward Leap
7. 98Goblet Squat
8. 99Halo
9. 100Heels-Elevated Squat
10. 101High Pull
11. 102Loaded Walk
12. 103Overhead Carry
13. 104Rack Carry
14. 105Rotational Clean
15. 106Suitcase Carry
16. 107Swing
17. 108Turkish Get-Up
18. 109Vertical Jump
19. 110Windmill

Part XIII

1. 111Pre-Run Yoga · 01
2. 112Pre-Run Yoga · 02
3. 113Post-Run Yoga · 01
4. 114Post-Run Yoga · 02
5. 115Post-Strength Yoga · 01
6. 116Post-Strength Yoga · 02
7. 117Pre-Swim Yoga · 01
8. 118Post-Ride Yoga · 01
9. 119Range · 01
10. 120Balance · 01

Part XIV

1. 121Bear Sit-Through
2. 122Bird Dog
3. 123Bridge
4. 124Bridge and Turn
5. 125Butterfly
6. 126Chair
7. 127Child's Pose
8. 128Cobra
9. 129Corpse
10. 130Crescent Lunge
11. 131Cross-Body Reach
12. 132Downward-Facing Dog
13. 133Halfway Lift
14. 134Happy Baby
15. 135Hero
16. 136Hollow Hold
17. 137Knees to Chest
18. 138Locust
19. 139Low Lunge
20. 140Mountain
21. 141Pigeon
22. 142Plank
23. 143Puppy
24. 144Pyramid
25. 145Reverse Warrior
26. 146Revolved Lunge
27. 147Seated Fold
28. 148Side Lunge
29. 149Side Plank
30. 150Single-Leg Bridge
31. 151Sphinx
32. 152Squat
33. 153Standing Forward Fold
34. 154Supine Twist
35. 155Thread the Needle
36. 156Three-Legged Dog
37. 157Toe Squat
38. 158Triangle
39. 159Upward Salute
40. 160Warrior I
41. 161Warrior II
42. 162Warrior III
43. 163Wide Split
44. 164Wide-Leg Forward Fold
45. 165World's Greatest Stretch

Part XV

1. 166About
2. 167Support
3. 168Privacy
4. 169Terms