Training · 365
Train the way you said you would, all year.
365 is strength and endurance training in one plan, tailored to your current state, your goal, your time and your place. Gym or no gym. Take it on its own or with PPP.
365 · Example week
The problem
You know the plan. The week disagrees.
You know what you should do in the gym and on the road. Your week shows something else. A plan that lives in your head fades, and nobody points out the gap.
The change
One plan, one standard.
365 gives your week one plan for strength and endurance, built around your level and your goal. It runs all year at the pace you set, and the pace never drops to zero.
What you get
Everything in the Sigma app.
In the Sigma app
Your programme, sessions and progress, on your phone.
Mon
Strength · 45 min
Done
Tue
Rest
Wed
Endurance · 30 min
Partly
Thu
Strength · 40 min
Example week
Strength and endurance, one plan
Both trained side by side, so you stop choosing between them.
Gym, home or outdoors
With equipment or without. The plan fits where you train.
Rest planned in, moved by you
Rest days are part of the programme. Swap sessions and rest days when your week changes.
All year
Not a 30-day challenge. It runs all year, at the pace you set.
Shrink it, don’t skip it
Short on time or energy? Do a smaller session instead of none.
Example week
What a week can look like.
An example for someone with five sessions a week and a gym on two days. Rest is planned in, and you can move sessions and rest days around. Yours depends on your level, goal, time and place.
Mon
Strength
Lower body, 45 min
Gym
Tue
Endurance
Easy run, 40 min
Outdoors
Wed
Rest
Walk and mobility
Home
Thu
Strength
Upper body, 45 min
Home
Fri
Intervals
Bike or row, 30 min
Gym
Sat
Long endurance
Run or ride, 75 min
Outdoors
Sun
Rest
Recovery and weekly review
Home
Strength on mint, endurance and intervals on sky, rest on sand. An example, not a prescription.
Tailored to you
It meets you where you are.
Gym or no gym, whatever your goal. Both programmes start from four things you tell Sigma.
Your starting point
Current state
Where your body is today, not where it was.
Moving again after a break
Goal
Strength, endurance, body composition or simply moving again.
Run 10 km
Time
The minutes you really have, on the days you have them.
3 × 40 minutes a week
Place
Gym, home or outdoors. With equipment or without.
Home, no equipment
Example answers
What it asks of you
The stances behind it.
How it starts
Three steps, then you train.
3
Step 3
Train and keep your word
Do the session. On a hard day make it smaller, never zero.
Part of Sigma
Your body, inside the same practice.
Training and food sit in the same loop as everything else you plan. Training and nutrition land in Health and fitness, recovery in Energy and recovery, and mindset runs across all nine areas.
4
Review
See the evidence
Sessions planned next to sessions kept, and energy next to what you ate, every week.
Where it comes from
I made the mistakes first.
There was a point where I had less muscle and more body fat than I wanted. I changed two things: I ate plant-based, and I trained strength and endurance together, in one plan. I kept to a structure, not to a mood. About fourteen months later the change was visible, and I did not need a summer cut to look the way I wanted.
I made mistakes along the way, and I booked results you can learn from. 365 and PPP are built on both: what to avoid, what to repeat, and how to keep going when a week goes wrong.
Erick Bouwer, founder. That is my story, not a promise about yours.
The start
Less muscle and more body fat than I wanted.
The change
Plant-based food. Strength and endurance. A structure, not a mood.
14 months later
The change was visible. No summer cut needed.
Now
365 and PPP: what worked, without my detours.
Questions
Before you start.
Health notice
365 is general training guidance, not medical advice. If you have a condition, an injury or doubts, check with a doctor before you start, and stop when something feels wrong.