You’ve probably noticed that Bolder Athlete includes a second session—or what we call the Capacity Track—on your calendar a few times a week.

But here’s the thing: this isn’t just “extra” training. These second sessions are a targeted way to build your engine without beating up your body.

Before you jump in, it’s important to understand when to add them, how to space them, and why they matter—especially for Masters athletes.

📈 Why Add a Second Session?

Simple—to build capacity without adding excessive fatigue. These sessions focus mostly on Zone 2 work, machine intervals, or skill-focused strength—think BikeErg, SkiErg, running, rowing, as well as some reinforcement/accessory work.

This approach:

• Increases endurance without crushing your CNS

• Helps you recover faster between efforts

• Trains your engine without overtraining your joints

⏱ When Should You Add It?

You’re ready if you:

• Consistently hit 5+ days/week of training

• Have good recovery habits in place (sleep, nutrition, mobility)

• Feel like your capacity—not your strength or skill—is holding you back

⚠️ Timing matters. We recommend spacing your sessions by at least 5–7 hours. That gap ensures you're treating each effort with intent, not just piling on junk volume.

🔁 What Do These Sessions Look Like?

✅ Row & Run Intervals (Targeting 2k/5k pacing)
✅ BikeErg + Bench Press Supersets (Zone 2 + Reinforcement)
✅ Zone 2 Intervals with Unilateral Strength Work (Split squats, glute bridges, etc.)
✅ SkiErg + BikeErg Intervals (Mixed modal capacity building)
✅ Weighted GHDs + Incline DB Press (Aerobic base + midline & pressing endurance)

Each one includes a full warm-up, cooldown, and clear intensity guidance (Zone 2, Zone 3, etc.).

👟 Want In? Here’s How to Start

Pick 1–2 second sessions per week to start. Prioritize Zone 2 work on machines or simple mixed-modal sessions. Don’t stack it all at once—layer it in with intention.

💬 Pro Tip:

Start your week by picking when your second sessions will happen—not just if they will. Treat them like appointments on your calendar.

You don’t need more for the sake of more.

You need the right tools for the right job.

And Session 2 is one of them (and it's already included in your Bolder Athlete subscription).