We all want to know: What makes the best-of-the-best Spartan athletes out there tick? How do they keep their edge? In our Train Like a Champion series, we dig into the details of an Ashley Heller workout that keeps her on top.

The One-Week Ashley Heller Workout

Heller has a game-changing advantage over her competition — she’s a master of program design. Not only is she an experienced runner and track athlete with intuition on her side, but she’s also got the scientific education to back it up. She holds a bachelor's degree in exercise science and a master’s degree in kinesiology with an emphasis in biomechanics. While her training is tough, she knows precisely how to manipulate her schedule so she’s making progress with an adequate amount of recovery. Below is a sample plan of an Ashley Heller workout that includes distance running, functional strength training, race-specific training, and more.

MONDAY

Ride: 70 min. ElliptiGO

Functional Lifting: Reps, weight, and sets depend on what is coming up on the calendar

Lateral raises, alternating front raises, bent-arm lateral raises, running arms, Bulgarian split squats

One of three Olympic lifts: Squats, power cleans, deadlifts

Dumbbell press, dips, pull-ups, dead hangs (2x up to 5 minutes)

Other/Misc:

Back extensions, leg extensions leg curls, v-ups, supermans

https://www.instagram.com/p/ByAksZYALfe/?utm_source=ig_web_copy_link

TUESDAY AM

Hill Session

20 min. warm-up run into 8 x 2 min. hill sprints with jog-down recovery
5-10 min. cool down

Form drills, hip mobility drills, and agility drills

TUESDAY PM

Ride: 40 min. ElliptiGO

Grip Circuit

- Max pull-ups to max dead hang
- 10 push-ups
- Lock off max
- Pinch grip plate carry, 1 min.

Repeat 4x

https://www.instagram.com/p/ByK199dAVsu/?utm_source=ig_web_copy_link

WEDNESDAY

Ride 90 min. ElliptiGO

Strength Session

- Burpee box jumps
- Overhead weighted lunges
- 20 cal on assault bike (as fast as possible)
- Squat jumps
- Superman push-ups

Repeat 4-5x through

https://www.instagram.com/p/BnHRl9KFN3j/?utm_source=ig_web_copy_link

THURSDAY

Secondary long run 60-80 min.

Dynamic Strength Training: All body-weight exercise

https://www.instagram.com/p/Bm9ViDol4nm/?utm_source=ig_web_copy_link

FRIDAY AM

Threshold or Race-Specific Workout

Drill Set Session

20 min. warm-up run, form drills, and strides
8 x 800 meter reps under 3:00 min. with 10 deadlifts, 15 burpees, 1 min. bucket carry between each set
5-10 min. cool down jog

Hip Mobility Drills

Related: How Much Protein Do You Need?

FRIDAY PM

Ride: 40 min. ElliptiGO

Grip Circuit

https://www.instagram.com/p/BxM-VrPATgM/?utm_source=ig_web_copy_link

SATURDAY

Ride: 90 min. ElliptiGO

Functional Lift

https://www.instagram.com/p/B1eZ2BkAIyz/?utm_source=ig_web_copy_link

SUNDAY

Long Run: anywhere from 90 min. to 3.5 hr.

Neuromuscular Drills

https://www.instagram.com/p/BtrgvABnBht/?utm_source=ig_web_copy_link

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Mike Simone

Mike Simone is the founder of humanfitproject, a fitness lifestyle brand. He’s also the former executive digital director of Men’s Fitness magazine. Mike has worked with brands such as Men’s Journal, Muscle & Fitness, Equinox, and The Vitamin Shoppe. He’s most likely creating new fitness content, dreaming of being a chef, riding waves, or rolling on a massage ball. Follow him on Twitter @mike_simone and @humanfitproject.