Your free workout plan, week one.
Looking to build a month of training? It starts with one good week. Answer a few questions and get a complete first week, built around your goal and your real schedule. Then carry the momentum into the full plan.
A complete first week, built around your goal and your kit.
The full plan keeps building, week after week, inside FOC.
Your first week is free. No card, no install.
How it works
A month is just weeks that fit.
A fixed four-week plan assumes every week looks the same. They don't. So instead of a rigid block, we start with one complete week built from your answers, then let the rest of the month shape itself around what you actually do.
You get your whole first week up front, ready to train. Follow it, and the full plan keeps building week on week. It adapts around the days you hit and the ones you miss, inside FOC.
Answer a few questions
Your goal, your sport, your week, your kit, anything you'd rather not load. Five minutes, no card.
Get your first week
A complete, real week of training lands in your inbox and on a private page. Built around your answers, not a template.
Keep going in FOC
The full plan rebuilds itself around the week you actually had. Join the FOC list and we'll bring you in the moment it opens.
Start here
Your free workout plan, week one.
Five minutes of questions. A complete first week at the end, with the rest of the month built around it. No card, no countdown.