This program has been designed for those that consider themselves to be athletes that run and cycle. Many of the athletes that will benefit from this are training at least 5-10 hours a week. If you are training 10+ hours a week, it's for you too! If you're still running and cycling on a consistent basis, and aren't yet doing 5-10 hours, that's ok. If you're running and cycling 30-60min a few times a week, this will work for you.