Program Selector
Training shouldn’t feel like guesswork. Whether you’re lacing up for your first 5K, rebuilding strength after time off, or chasing a well-rounded routine, this tool builds a personalized plan based on your goals and schedule. Answer a few questions and Sendō will recommend a stack of programs designed to fit your real life—not some fantasy discipline you’ll quit in two weeks. Let’s begin.
Your Big Goal
Your Life & Schedule
Experience & Equipment
Running
Strength
Cycling
Triathlon
Your Vibe
Running | Sendō
Running is one of the most accessible and effective forms of exercise, offering a multitude of benefits for both physical and mental health.
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Strength Training | Sendō
For a long time, endurance athletes saw strength training as optional. But research and real-world experience tells a different story: strength training isn’t just a bonus - it’s essential.
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Yoga | Sendō
Yoga is far more than just physical postures; it’s a rich, multifaceted practice that nurtures the body, mind, and spirit.
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Cycling | Sendō
Cycling is an excellent exercise for building cardiovascular fitness, increasing strength, and improving endurance.
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HIIT | Sendō
High-Intensity Interval Training (HIIT) is praised for its effectiveness in improving cardiovascular fitness, burning fat, and building muscle.
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Swimming | Sendō
Unlike running, swimming is a low-impact sport. This makes it an ideal recovery exercise, especially after a high-mileage run or weightlifting.
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Mindset | Sendō
Explore your mental framework. Consider the hard facts of reality that you have to deal with. Develop your own system of being. Make it clear to yourself and others. Keep evolving.
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Nutrition & Hydration | Sendō
Nutrition plays a crucial role in a runner’s performance and recovery. Eating the right foods at the right times can fuel your runs, enhance endurance, and speed up recovery.
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Sleep & Recovery | Sendō
Sleep is the most underrated performance tool out there. It’s when your body rebuilds muscle, balances hormones, consolidates memory, and restores energy. Skip it, and all your hard work gets taxed. Prioritize it, and you unlock superhuman gains.
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Training Injuries | Sendō
From novice runners to seasoned athletes, understanding common running injuries and how to prevent them is essential for a safe routine.
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