One benchmark test → personalized watts-based zones → 12 weeks of structured HIIT that scales to you. On any Echo Bike, air bike, rower, or trainer. One hard session per week is all you need.
Take a short benchmark test on your bike or rower. The AI builds your entire 12-week program from that single number — personalized watts targets, interval structure, and progression. One hard session per week is all you need to see measurable gains.
Two people in the same session have completely different targets. Your outputs, intervals, and recovery — all scaled to your capacity. Not the class average. Not someone else's pace. Yours.
A quick benchmark on the bike gives you a personal training anchor. Takes minutes, not hours. From there, every target in every session is automatically scaled to you.
Your watts targets, your recovery windows, your progression curve. The structure is the same for everyone — but the numbers are uniquely yours. No guesswork, no copying someone else.
Re-benchmark periodically. Watch your numbers climb. This isn't about "feeling worked" — it's about measurable aerobic adaptation you can see in the data.
The program is built by a real conditioning specialist. The AI coaching is grounded in the work of leading exercise physiology researchers. Two layers of credibility — not just "we have AI."
The 12-week program is designed by a real conditioning specialist — not generated by AI. Every block, every interval ratio, every progression curve comes from years of hands-on coaching experience.
Human expertise encoded into a structured system you can follow from anywhere.
The AI coach isn't just ChatGPT with a fitness prompt. It's grounded in the work of leading domain experts in exercise physiology — the same science that informs elite endurance programming.
It reads your data, understands the methodology, and gives guidance consistent with the program's design principles. Human expertise + machine precision.
Most cardio classes leave you tired. This one leaves you measurably better. Track your numbers. Watch them climb. That's the difference between exercise and training.
Your cardiovascular system actually improves — higher threshold, better recovery, more capacity. Not just calories burned.
Re-benchmark periodically and watch your output climb. This isn't about "feeling it" — it's about measurable progress you can track over weeks.
Each 12-week cycle builds on the last. Your new ceiling becomes your next starting point. Fitness that stacks, not resets.
The program works on whatever cardio equipment you have access to. No specific machine required. If it tracks output, you're good.
Echo Bike, Assault Bike, smart trainer, stationary bike, rower — the program adapts to your equipment. Watts are watts.
Train in your garage, at a gym, or wherever you have access to a bike or rower. The program travels with you.
Track your progress against your own benchmarks. See where you stack up. Push yourself because you want to — not because someone's yelling at you.
Same structure every session. You stop wondering what's next and start focusing on output. It becomes the thing you look forward to all week.
Cycling and rowing are low-impact by nature. No pounding, no awkward movements under fatigue. Just pure cardio output that your body can sustain week after week.
Bikes and rowers deliver real intensity without the pounding of running, jumping, or plyometrics. Your joints take the day off while your engine does the work.
No awkward movement patterns under fatigue. Pedal or row. The simplicity is the point — all your energy goes to output, not coordination.
Hard sessions are capped. Recovery is programmed. Progression is planned, not random. You finish feeling worked, not wrecked.
This program is designed so you can show up consistently for months. No burnout cycles, no needing days to recover from a single session.
This one weekly session complements your other training without draining you. It slots into your life — not the other way around.
Start with the program. Level up when you're ready. Cancel anytime.
375+ athletes are already training with AI-personalized watts zones. Expert-built. AI-coached. Personalized to your output.
Cancel anytime · 30-day guarantee