Six weeks.
Day-one match fit.
Pre-season football training, done right, looks like a match, not a 5k. 90+ builds you back to full match intensity across six weeks, with position-specific 90-minute sessions you can run anywhere. Arrive day one already fit.
Pre-season, calibrated to a real game.
The teams that win August are the teams whose players arrived in July already match-fit. 90+ replaces the usual mix of laps, beep tests and aimless runs with a single session that mirrors a real 90, walk, jog, run and sprint in the exact pattern your position faces every weekend. Run it two or three times a week and by the time the season starts your 90 minutes is the easy part.
Built on elite match data
Every interval is seeded from live tracking data across the elite men's and women's game. Your pre-season asks your body for exactly what a real match will ask of it in August.
Run it anywhere
Park, track, beach, training ground. GPS-based intervals mean you don't need a marked pitch or a coach. Boots and a phone.
Position-specific from week one
Fullbacks build sprint repeatability. Midfielders build aerobic volume. Strikers build reactive bursts. Same six weeks, nine different roads.
How should I structure pre-season football training?
Build from volume to intensity. Start with one 90+ session a week alongside steady runs to rebuild your aerobic base, then add a second and third session as you sharpen up. Every 90+ session is full match intensity, so let frequency, not the session itself, carry the progression. By week six you should be running two or three match-intensity 90s a week.
How many weeks of pre-season do I need?
Six weeks is the standard window professional clubs use. Two or three 90+ sessions a week across six weeks will have you arriving day one ready for full match minutes, not gasping after twenty.
Can I do pre-season training alone?
Yes, that's exactly what 90+ is built for. You don't need a coach, a pitch, a squad or cones. Just your phone, a pair of boots, and a strip of grass long enough to sprint on.
Is 90+ for amateur or professional players?
Both. Every session is calibrated to the real demands your position faces at the top of the game, so the bar is the same for everyone. Beginners might not make the full 90 first time, and that's the point, you find out exactly where your match fitness ends and work forward from there. Stick with it and the full 90 comes.