Signature Programs are ranked among the best training programs at Technogym, and they are the result of over 30 years of Technogym experience as the official sponsor of the Olympic Games and sports champions from all over the world.

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If you want to try a Signature Program, you just need to follow the simple steps below:

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1. Access to Technogym App (you can download Technogym App by going here);
2. Head to the "Workouts" tab;
3. Select "Programs" among the option on the top;
4. Identify the Signature Program you are interested in by sliding your finger down or to the right to brows all the categories and possible programs.

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The Programs section of Technogym App is divided into different categories:

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• Run
• Tennis
• Skiing
• Golf
• Cycling
• Sailing

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There is a special category composed of several sport disciplines, and has been realized in collaboration with the Tokyo 2020 Olympic champions, who have personally supervised the structure planning it in every detail.

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Specifically, in this section you'll be able to find the following programs:

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• Ride the Waves
• Strong and Resilient Muscles
• The Perfect Stroke
• The Optimum Pace

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Tokyo 2020 Signature Programs

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Ride the Waves

Program created by the Italian surfing prodigy Leonardo Fioravanti.

Following this advanced program, lasting 4 weeks with 3 sessions of 40 minutes each, you'll be able to improve strength, stability and flexibility, in order to face every single wave with the right determination.

The Technogym equipment required to follow the program is Technogym Bench (find more about Technogym Bench here).

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Strong and Resilient Muscles

Program prepared by Dafne Schippers, a Dutch track and field athlete, 2 times world champion in the 200 meters flat. This program will last 5 weeks, with 2 sessions of 40 minutes each, and will allow you to build strong and resistant muscles, fundamental factors to avoid injuries due to advanced training.

The equipment required to follow the program is Technogym Bench.

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The Perfect Stroke

Program designed by European champion Oliver Zeidler, gold medal in rowing.

The program has a total duration of 4 weeks with 2 sessions of 60 minutes each, and is aimed at intermediate level athletes who want to improve strength, endurance and stability during the technical gesture of "rowing", which is essential for anyone competing on the water.

This training requires only the use of dumbbells.

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The Optimum Pace

Program designed by Yeman Crippa, Italian long-distance runner with the title of overall Italian champion for the 1500 meters.

This program has a total duration of 4 weeks with 3 sessions of 50 minutes each, and is aimed at all professionals who wish to increase their anaerobic threshold, strength endurance and maximum aerobic capacity.

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This workout requires the use of one of the following Technogym equipment: MyRun, Run Artis, Run Excite, Run Personal and Skillrun (if you want to know more about our wide range of treadmills, just go here!).

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Signature Programs

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Run

The Run program has been structured by Orlando Pizzolato himself, a two-time winner of the New York Marathon, now a professional coach dedicated to the training of competitive and amateur runners. This program has been created to allow you to gradually increase your running performance, going to reach unexplored heights of speed and mostly endurance. 

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The Run program is composed of 9 different formats, each of which is divided into 4 workouts per week for a total 12 weeks. Each session is approximately 60 minutes long (keep in mind that in order to see all the formats, you just have to press on the "see more" item).

Specifically, the various workouts have been designed to make you cover three different distances in certain time frames:

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• If you are a Beginner: 5 km in 30' / 10 km in 60' / Half marathon in 2h
• If you are an Intermediate: 5 km in 28' / 5 km in 25' / 10 km in 50' / Half marathon in 1h 50'.

• If you are an Advance: 10 km in 45' / Half marathon in 1h 40'.

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The Run program requires the use of one of the following Technogym treadmills: MyRun, Run Artis, Run Excite, Run Personal and Skillrun.

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Tennis

Fast on your Feet is a training program designed by Dalibor Sirola, a professional with decades of experience in the preparation of aspiring tennis players and established athletes.

The program includes 3 workouts per week for a total of 4 weeks, with sessions lasting 50 minutes each. Thanks to these intense workouts you will be able to boost your speed, agility and quickness, adding a lot of variety to your training regimen.

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This program requires the use of the following Technogym equipment: Dumbbells and Elastic Bands.

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Skiing

Conquer the Slopes is a program created by Federico Colli, a great ski instructor and expert athletic trainer, and is aimed at beginner ski enthusiasts who wish to test themselves in this specific discipline. The program takes place in 6 weeks, divided into 2 workouts of 30 minutes each.

Thanks to this training plan, you will be ready to add power, balance and coordination to your skiing technique.

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The accessories required to follow this program are the Dumbbells.

Golf

For this peculiar sport, Massimo Messina, an athletic trainer with over twenty years of experience in the training of competitive golfers and other athletes, has formulated a program which is divided into three parts, distinguished by duration and level of difficulty: The Best Swing, On the Field and Swing Like a Pro.

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• The first one, The Best Swing, lasts a total of 2 weeks with 2 sessions of 45 minutes each, and is ideal for those who have just started playing golf. 

          The Technogym equipment needed to carry out this program is Kinesis.

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• The second part of the program, On the Field, is divided into 3 weeks with 2 sessions of 45 minutes each, and is ideal for amateur golfers. 

          The Technogym equipment needed to carry out this program is Kinesis.

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• The third and last session of the program, Swing Like a Pro, lasts 4 weeks, divided into 2 sessions of 45 minutes each. 

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Swing Like a Pro is the most advanced training plan, accurately tailored for professional golfers. 

The Technogym equipment recommended to follow this program are: Dumbbells, Kettlebell and

‍Kinesis.

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As you progress through these intense workouts you'll be able to improve not only your technique, but also your physical fitness, in order to achieve a swing worthy of this name.

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Cycling

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Max Testa designed a series of programs that cover all the training stages leading up to a road cycle race. Each program reflects a stage of a cycling season. Each program comprises 3 sessions a week for 6 weeks. Each one-hour training session includes a combination of exercises: tempo training, strength/endurance reps, threshold training and agility exercises.

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In particular:

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• Base 1 training: The various intervals making up the middle part of the session are organised into ever-changing sequences, designed to achieve good physical fitness and optimise cycling performance. The power zones that the various exercises are performed at depend on your fitness level and anaerobic threshold, which will be calibrated according to your profile.

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• Base 2 training: The individual sessions are designed to enable you to get used to working at high intensity with progressively longer intervals. The power zones that the exercises are performed at depend on your fitness level and anaerobic threshold, which will be calibrated according to your profile.

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• Building phase training: These individual sessions cover a fairly wide range in terms of intensity and duration, although a high rpm is maintained for most of the training. The power zones that the exercises are performed at depend on your fitness as a cyclist and your anaerobic threshold, which will be calibrated according to your profile.

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• Pre-competition training: Different power intervals are proposed in each session: the zones to maintain and reach during the various exercises depend on your fitness level and anaerobic threshold, which will be calibrated according to your profile.

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But that's not all: We are here to support and guide you all the way in the preparation for the prestigious Maratona Dles Dolomites race!

To optimize your preparation in the final weeks before the marathon, we have created a unique program that consists of three demanding sessions per week to be performed indoors on Technogym Ride. The sessions are progressive and allow you to develop endurance in climbing and agility in the steepest sections of the race.

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Sailing

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Ride the waves and conquer the podium with the programs created by the Italian Sailing Federation (FIV) with the collaboration of Luca Parisi, the athletic trainer of the FIV Olympic team, which brought home a gold medal at the Tokyo Olympics.

Let's face it, a smooth sea never made a skilled sailor. So, embark on this training program journey with us, and superior results will follow!

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• Regatta ready: If you are preparing for your next regatta or want to perfect your sailing technique on an ILCA, and build greater strength and balance, this programme is for you. Due to the similarity of the muscle groups involved, it is also suitable for sailors belonging to the classes: helmsman 470, FORMULA kite and IQFOIL.

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• Agility boat & balance: Since the Nacra 17 is a performance catamaran, to leverage this boat’s potential to the maximum. Get ready to use the Technogym Bench and Wellness Ball for each exercise. Due to the similarity of the muscle groups involved, the Nacra programme is also suitable for sailors belonging to the classes: 49er, 49er:FX, bowman 470.

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• Master sailor: This program is designed for you if you're getting ready for a regatta or want to improve your sailing technique on a Nacra 17 through the use of Dumbbells. Due to the similarity of the muscle groups involved, the Nacra programme is also suitable for sailors belonging to the classes: 49er, 49er:FX, bowman 470.

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• Sailing strength and endurance: Get ready to use Dumbbells and your own body weight for each exercise to improve your performance on the ILCA: the world's most popular adult and youth racing sailboat. It is a challenging boat that rewards athleticism, subtle steering and trimming techniques, as well as tactical excellence, but you know this already! Due to the similarity of the muscle groups involved, it is also suitable for sailors belonging to the classes: helmsman 470, FORMULA kite and IQFOIL.

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Now that you have a general overview of all the Signature Programs in the Technogym App, don't hesitate: choose your favorite discipline and start your training!