Project Cardia is a 6-week program designed to condition your heart for better health and performance.


We’ll take your sputtering, coal-burning furnace, and turn into to a humming nuclear reactor.

Your time in the mountains, on the field, or the gym will be sooo much easier with a bigger-badder-meaner Left Ventricle.

Simply put – a better heart means better performance.

We’ll be rowing, riding, and sprinting at moderate to very high intensities, 2 to 4* times a week for 6 weeks.


Here’s what you can expect:


A big increase in your recovery ability

• A powerful heart can shuttle muscle waste away from working musculature, and return nutrients to repair and rebuild, much faster than an untrained heart.

An increase in your capacity to perform work at any intensity

• This is due to improvements in blood/oxygen delivery to working muscles, sugar uptake into muscle, and glycogen storage.

Better pacing 

• You’ll learn how to manage your resources.

Better breathing mechanics

• Improper breathing patterns hamstring performance.

Improved body composition

• Given the right environment (full recovery, nutrient surplus, calorie surplus)  this program can promote hypertrophy (muscle growth) or  fat loss (w/ calorie balance).

Here’s what we expect from you:



That you dedicate at least 2 sessions a week to this program.

For the over-scheduled adult, fear not, you can make progress by hitting at least two of the 3 weekly in-gym sessions plus the assigned homework.

That you don’t just give us time, but also your effort.

This isn’t a program where you can just show up, turn your head off, and go through the motions.  Every session will have a focus. When we’re not focusing on high output, we’ll be focusing on technique. If it’s not technique then it’ll be breathing , or pacing. You get the idea.

That you’re willing to adjust your lifestyle if needed.

By adding extra stress (this program) onto an already stressed lifestyle, you’ll drastically limit your potential results. This isn’t a time for massive calorie restriction or all-nighters.  If you’re the type that hits 5 Madlab group classes a week, consider backing off to 2 or 3 a week.


Frequently Asked Questions

Death by assault bike

Who is this program for?

Project Cardia is for anyone who wants to

  1. Shed some fat
  2. Level-up their endurance
  3. Improve their cardio-vascular health.

Do I have to be a member of Madlab School of Fitness?

This program is not restricted to Madlab athletes. If you have any friends who’d be interested please forward this info along.

My cardio sucks, can I do this program?

That’s cool, Project Cardia will custom each session according to each athlete’s ‘pump’.

I’m a cardio machine, will I get anything out of this program?

As mentioned above, Project Cardia customs each session according to each athlete’s ability.

Our methodology might be a little different than what you’re used to.

This is mostly because we aren’t really focused on preparing for a specific run/row race (with specific distance/time/pace requirements); rather a general improvement of cardiac power (some of the research I’m pulling from comes from traditional rowing and distance running stuff, but also best conditioning practices from top level soccer/rugby/field sports/MMA).

When does this program run?

Project Cardia starts Monday, October 24th (and runs for 6 weeks).

There will be two options for session times:

Flight AMondays @ 8a, Wednesdays @ 8a, and Fridays @ 8a

•a minimum of 6 athletes is required move forward with this option.

Flight BMondays @ 1p, Wednesdays @ 1230p, and Fridays @ 1230p

•a minimum of 6 athletes is required move forward with this option.

Each session will be approx. 75min long.

What if we don’t meet the minimum required number of athletes for the Flight I’m interested in?

If we don’t get our minimums, we won’t run the Flight.  To make sure we go ahead with your preferred flight, we need the numbers, so grab your buddy in a headlock, drag them over to the computer, and get them to sign up.

What if I can’t make all of the sessions?

No problem, you can make good progress if you can hit 75% of the scheduled classes.

What if I’m injured and I can’t Run or Row?

If you are a little banged up we can adjust most of Project Cardia’s sessions from run to row or Assault Bike.

How Much?

$405 paid on or before October 18th, 2016

$440 paid after October 19th, 2016

How do I sign up?

To secure your spot contact Andy with your preferred start time at:

Do I have to physically or electronically contact Andy to sign up?

Yes, through no fault of his own, Andy lost his parapsychic abilities in a recent lab accident and will otherwise not know of your intent.