The attributes that you would develop with their corresponding rep range are:
| Reps | Attributes |
| 5-7 | Strength & power |
| 8-10 | Hypertrophy |
| 11-15+ | Muscular endurance |
| 13-15+ | Circulo respiratory endurance |
| 40+ | Mental toughness |
A classic example of the application of the density cycle for an endurance event is preparing for the Trial by Fire, which is 100 Double Swipe, followed by 100/100 1H Mill, followed by 50/50 2H Hammer Swing within 30 minutes.
This is one way how you could train to achieve the elusive century, starting from just 4 reps per set.
Start a set every minute.
| Cycle # | Moderate | High |
| Cycle 1 | 25 sets of 4 in 25 mins | 20 sets of 5 in 20 mins |
| Cycle 2 | 20 sets of 5 in 20 mins | 17 sets of 6 in 17 mins |
| Cycle 3 | 17 sets of 6 in 17 mins | 15 sets of 7 in 15 mins |
| Cycle 4 | 15 sets of 7 in 15 mins | 13 sets of 8 in 13 mins |
| Cycle 5 | 13 sets of 8 in 13 mins | 12 sets of 9 in 12 mins |
| Cycle 6 | 12 sets of 9 in 12 mins | 10 sets of 10 in 10 mins |
| Cycle 7 | 10 sets of 10 in 10 mins | 1 set of 100 |
