@brandon.nicolasg: unning – Most academies build a big chunk of PT around long runs or running intervals. Running builds your overall aerobic capacity and teaches you to move your own bodyweight for longer periods of time. Rowing – Full-body cardio. You’re driving with your legs, hips, and back while your upper body finishes the pull, which mimics exerting power under load or stress. It lets you keep building your engine with less impact on your joints. Bike – Best used for intervals. The assault bike is a great way to push your heart rate through that “work and recover” threshold you’ll live in during academy PT and on the fireground. Simply put: run for the overall engine, row for full‑body power, and use bike intervals to push your lungs. There are a ton of ways to program this, but these three are easy to find in almost any gym and plug straight into your academy prep. Throw them in 3–5x a week and your future self in PT will thank you. #fireacademy #firefighter #firedepartment #hybridathlete

Brandon Nicolas

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Friday 17 April 2026 01:07:36 GMT