Battle Ropes

12-week starter plan

Two short sessions a week.

1. Week 12 sessions: 4 rounds of 20 to 30 seconds of waves with 40 seconds rest
2. Week 22 sessions: 5 rounds of 20 to 30 seconds of waves with 40 seconds rest
3. Week 32 sessions: 6 rounds of 20 to 30 seconds of waves with 40 seconds rest
4. Week 42 sessions: 6 rounds of 20 to 30 seconds of waves with 40 seconds rest
5. Week 52 sessions: 7 rounds of 20 to 30 seconds of waves with 40 seconds rest
6. Week 62 sessions: 8 rounds of 20 to 30 seconds of waves with 40 seconds rest
7. Week 72 sessions: 9 rounds of 20 to 30 seconds of waves with 40 seconds rest
8. Week 82 sessions: 9 rounds of 20 to 30 seconds of waves with 40 seconds rest
9. Week 92 sessions: 10 rounds of 20 to 30 seconds of waves with 40 seconds rest
10. Week 102 sessions: 10 rounds of 20 to 30 seconds of waves with 40 seconds rest
11. Week 112 sessions: 10 rounds of 20 to 30 seconds of waves with 40 seconds rest
12. Week 122 sessions: 10 rounds of 20 to 30 seconds of waves with 40 seconds rest

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 8 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Moderate Approximate UK prices.

• A battle rope (about £40 to £100)
• An anchor
• Gym or garden space

Frequently asked questions