Eirloom
Longevity & Performance

Fredrik Fridlund's
60-day performance plan

You already have an excellent physical foundation. The next 60 days are not about becoming fitter — they are about becoming more complete.

Strength, flexibility, movement quality, endurance, power, and the ability to sustain repeated hard efforts — calibrated together.

4 training days · 1 active recovery · 2 full rest
Your progress

60 days, one at a time

Tap each day as you complete it. Progress is saved on this device.

0/60days
0% complete
01 · Baseline

Your starting point

VO₂max
57 ml/kg/min
Maximum push-ups
50
Pull-ups
13
Standing broad jump
2.60 m
Wall sit
1:17
Body weight
81 kg (clothed)
Main limitation
Flexibility & range
Previous issue
Knee history, no current symptoms
02 · Rhythm

The weekly structure

Repeat this seven-day rhythm throughout the 60 days. Two sessions each week are demanding full-body circuits, capped at 50 minutes.

Day 1
Strength & explosive power
Day 2
Full-body HIIT circuit
Day 3
Complete rest
Day 4
Strength, endurance & flexibility
Day 5
Complete rest
Day 6
Full-body HIIT circuit
Day 7
Active recovery & mobility
03 · Days 1–30

The program

Day 1 · Strength & explosive power

Total · 50 minutes

Warm-up

8 min

Two rounds

  • 10 ankle rocks per side
  • 8 reverse lunges per side
  • 10 hip hinges
  • 8 deep squats, 3-second pause
  • 10 shoulder wall slides
  • 20 seconds light pogo jumps

Explosive power

10 min

Rest fully — every rep powerful and controlled

  • Broad jump — 5 × 2
  • Box jump — 4 × 3
  • Medicine-ball chest throw — 4 × 4

Strength

25 min
  • Trap-bar deadlift — 5 × 5
  • Neutral-grip dumbbell bench press — 4 × 6
  • Weighted pull-ups or heavy lat pulldown — 4 × 6
  • Bulgarian split squat — 3 × 8 per side

Flexibility

5 min
  • Hip-flexor stretch — 45 sec/side
  • Hamstring stretch — 45 sec/side
  • Calf stretch — 45 sec/side
  • Chest stretch — 45 sec/side

Day 2 · Full-body HIIT Circuit A

Total · 45–50 minutes

Warm-up

7 min
  • Easy assault bike or rower — 2 min
  • Air squats — 15
  • Push-ups — 10
  • Reverse lunges — 10 per side
  • Mountain climbers — 20 per side
  • Two short accelerations on the bike or rower

Main circuit

5 rounds · 75 sec rest

  • Assault bike — 45 sec hard
  • Dumbbell thrusters — 12
  • Pull-ups — 8–12
  • Kettlebell swings — 15
  • Burpees — 10
  • Walking lunges — 12 per side

Final four minutes

  • 20 sec assault-bike sprint
  • 40 sec easy
  • Repeat four times

Day 3 · Complete rest

Rest

  • No formal exercise.
  • Normal daily walking is fine, but this is not a training day.

Day 4 · Strength, endurance & flexibility

Total · 50 minutes

Mobility warm-up

10 min
  • Knee-to-wall ankle movement — 10 per side
  • Couch stretch — 45 sec per side
  • Active straight-leg raise — 10 per side
  • Deep squat hold — 45 sec
  • Upper-back rotation — 8 per side
  • Shoulder pass-throughs — 12

Strength

25 min
  • Front squat or safety-bar squat — 4 × 6
  • Romanian deadlift — 4 × 8
  • Incline dumbbell press — 4 × 8
  • Chest-supported row — 4 × 10

Muscular endurance

10 min

Three rounds

  • Push-ups — 20
  • Wall sit — 45 sec
  • Side plank — 30 sec per side
  • Farmer carry — 40 metres

Flexibility

5 min
  • Choose the four tightest areas from assessment
  • Hold each stretch 45–60 seconds

Day 5 · Complete rest

Rest

  • No formal exercise.
  • Prioritize sleep, regular meals, and time away from hard physical work.

Day 6 · Full-body HIIT Circuit B

Total · 45–50 minutes

Warm-up

7 min

Two rounds

  • Air squats — 10
  • Hip hinges — 10
  • Push-ups — 8
  • Step-back lunges — 8 per side
  • High knees — 20 per side

Block 1 · Bike power

8 min

Eight rounds

  • 20 sec hard
  • 40 sec easy

Block 2 · Full-body circuit

8 min

Repeat continuously

  • Burpees — 8
  • Kettlebell swings — 12
  • Push-ups — 10
  • Goblet squats — 12

Block 3 · Legs & lungs

8 min

Repeat continuously

  • Reverse lunges — 10 per side
  • Box step-ups — 12
  • Assault bike or rower — 30 sec hard

Block 4 · Upper body & core

8 min

Repeat continuously · 60 sec rest between blocks

  • Dumbbell push press — 10
  • One-arm dumbbell row — 10 per side
  • V-ups — 12
  • Hollow-body hold — 30 sec

Day 7 · Active recovery & mobility

Total · 45–60 minutes

Easy aerobic

30–40 min
  • Easy walk, easy cycling, or swimming

Mobility

15–20 min

Hold each 45–60 sec; repeat the most restricted areas

  • Calf stretch
  • Hip-flexor stretch
  • Hamstring stretch
  • Adductor rock-back
  • Deep squat hold
  • Upper-back rotation
  • Chest stretch
  • Shoulder-flexion stretch
04 · Days 31–60

The progression

Same weekly structure. Difficulty increases gradually — never duration, weight, and repetitions at the same time.

Day 1

  • Trap-bar deadlift: 5 × 5 → 6 × 3 heavier
  • Dumbbell bench press: 4 × 6 → 5 × 5
  • Weighted pull-ups: heavier load, 5–6 clean reps
  • Bulgarian split squat: → 4 × 6 per side
  • Broad jump: add one set, or two consecutive jumps

Day 2

  • 6 rounds instead of 5
  • Bike interval: 45 → 60 sec
  • Heavier dumbbells for thrusters
  • Burpees: 10 → 12
  • Rest: 75 → 60 sec

Day 4

  • Front squat: 5 × 5
  • Romanian deadlift: 5 × 6
  • Incline dumbbell press: 5 × 6
  • Chest-supported row: 5 × 8
  • Push-ups: 20 → 25 per round
  • Wall sit: 45 → 60 sec per round

Day 6

  • Each block: 8 → 9 minutes
  • Or slightly heavier weights
  • Or add reps to each movement
  • Or rest between blocks: 60 → 45 sec
  • Never increase duration, weight, and reps at once
05 · Daily practice

Eight minutes, six days a week

Flexibility improves fastest through short, frequent practice — not one long session a week.

Knee-to-wall ankle stretch — 45 sec/side
Couch stretch — 45 sec/side
Hamstring stretch — 45 sec/side
Deep squat hold — 60 sec
Upper-back rotation — 45 sec/side
Chest & shoulder stretch — 45 sec/side
06 · Fuel

Core nutrition

Protein

145–165 g per day · 35–45 g per main meal.

  • Eggs
  • Greek yogurt or skyr
  • Chicken or turkey
  • Lean beef
  • Salmon, sardines, white fish
  • Cottage cheese
  • Whey protein when convenient

Carbohydrates

Enough to fuel two HIIT and two strength sessions weekly. Meaningful serving before and after the hardest sessions.

  • Oats
  • Rice
  • Potatoes
  • Whole-grain bread
  • Fruit
  • Berries
  • Root vegetables

Healthy fats

Keep butter, cream, processed meat, pastries, and large amounts of cheese limited — LDL and non-HDL are already above preferred range.

  • Extra-virgin olive oil
  • Fatty fish
  • Avocado
  • Nuts
  • Seeds

Vegetables & fibre

Daily minimums to keep digestion, recovery, and lipids on track.

  • Vegetables with at least two meals
  • Two servings of fruit or berries
  • Beans or lentils several times per week if tolerated
  • Psyllium husk if daily fibre stays low

Hydration

Drink ahead of thirst.

  • Begin the day with water
  • Drink regularly throughout the day
  • Electrolytes after heavy sweating
07 · Foundation

Supplement foundation

Creatine monohydrate — 5 g daily
Magnesium glycinate — evening
Omega-3 fish oil — daily with food
Vitamin D3 — low-sun months, adjusted to blood levels
Collagen or gelatin + vitamin C before strength sessions (optional)
08 · Trajectory

Expected gains

Realistic targets, not guarantees. Because you are already fit, further improvement requires consistency and high-quality execution.

VO₂max
Starting57
Day 3058–59
Day 6059–61
Maximum push-ups
Starting50
Day 3055–58
Day 6060–65
Broad jump
Starting2.60 m
Day 302.65–2.70 m
Day 602.70–2.78 m
Wall sit
Starting1:17
Day 301:35–1:50
Day 602:00–2:20
Trap-bar deadlift
StartingEstablish wk 1
Day 30+3–6%
Day 60+7–12%
Dumbbell press
StartingEstablish wk 1
Day 30+3–5%
Day 60+6–10%
Pull-ups
StartingEstablish wk 1
Day 30+1–3 reps
Day 60+3–6 reps
Front squat
StartingEstablish wk 1
Day 30+3–6%
Day 60+6–10%
Farmer carry
StartingEstablish wk 1
Day 30+10–15% load
Day 60+15–25% load
Side plank
StartingEstablish wk 1
Day 30+15–30 sec/side
Day 60+30–60 sec/side
Ankle mobility
StartingEstablish wk 1
Day 30+1–2 cm
Day 60+2–4 cm
Hamstring flexibility
StartingEstablish wk 1
Day 30Clear improvement
Day 6015–30% greater range
Hip mobility
StartingEstablish wk 1
Day 30Noticeable improvement
Day 60Greater squat & lunge depth
Shoulder mobility
StartingEstablish wk 1
Day 30Reduced restriction
Day 60Clear overhead & pressing gains
Body composition
Starting81 kg clothed
Day 30Greater muscle definition
Day 60Lower fat, maintained/added muscle
HIIT circuit output
StartingEstablish wk 1
Day 30+5–10% work
Day 60+10–20% work
Bike sprint power
StartingEstablish wk 1
Day 30+3–6%
Day 60+6–12%
HR drop after work
StartingEstablish wk 1
Day 303–6 bpm faster
Day 606–12 bpm faster
Movement quality
StartingVery inflexible
Day 30Better squat & lunge control
Day 60Greater usable range under load

Execute the system.
The system pays back.

Questions, adjustments, or check-ins — reach your Eirloom advisor directly.