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Endurance Training Program

By Tiago Lousa

This is a week plan example from a previous Endurance Training Program.

 

On the subscription plan, members can access to SugarWOD (mobile app) that has:

  • the workouts
  • the community forum;
  • personal stats;
  • coaches feedback;
  • notes to strategical thinking.

MONDAY

2 Rounds Not For Time
Just keep on moving
  • 20/15 Kcal Assault Bike
  • 500/400mts Run
  • 53 DU’s
  • 20/15 Kcal Row
  • 53 DL (@50/40)

Rest 1′ between rounds

 

Rest 3′
Then
For Time:
  • 30/22 Kcal Assault Bike
  • 500/400 mts Run
  • 53 DU’s
  • 30/22 Kcal Row
  • 53 DL (@50/40)
  • 15 BOTB Facing

WEDNESDAY

Warm-up
  • 10′ Alternating btw:
  • 100 Single-Unders
  • 15 KB DL HP
  • 15 KB Swing Rus
Main set:
Rowing Intervals – Kcal For Time
  • 10-20-30-40-50-40-30-20-10
    I = 30” for each 10 Kcal

Example: 10Kcal, rest 30”; 20Kcal, rest 1´;..
Pace:
H: 1500/1500/1400/1300/1300..
F:1100/1050/1000/950/900..

FRIDAY

Run
Track Intervals
Warm-up
  • 5′ Easy Pace
  • 10′ Medium Pace
  • 4 x 100mts progressives
Main set:
  • 2x 1000 (Pace: 1km + 30”)
    I=3
  • 2x 800 (Pace: 1km + 30”)
    I=2
  • 2×400 (Pace: 1km)
    I=1

Jog 5′

FUNDAY

Fartlek

On (150-160bpm) / Easy ( 125-135bpm)
On / Easy

  • Jog 7´+ Run 3´Easy pace
  • 1´/ 1´
  • 2´/ 2´
  • 3´/ 3´
  • Jog 2´
  • 3´/ 3´
  • 2´/ 2´
  • 1´/ 1´
  • Jog 5´+ Walk 5´

Endurance Training Program
(VAT incl.)

CrossFit workouts are becoming longer and harder.

That is no news!

It’s time to define the athlete you want to become. In order to maximize your individual performance you have no other choice but to build up your engine. Athletes and coaches are finally starting to realize that “aerobic training should be emphasized above all energy systems”.
It is obviously important on medium to long monostructural workouts but specially because it helps to pace between reps (like muscle ups ou dead lifts!) and to recovery between multiple workouts.

Our Program: Assessing the balance between the athlete’s endurance vs speed will allow us to design workouts with a specific configuration, volume and intensity; Our goal is to improve your overall and specific conditioning allowing you to effectively improve your work capacity.
We deliver 3 to 4 weekly workouts (Run, Row, Bike, Swim, mixed modal) all focused on:

N

VO2 Máx

N

Lactate Threshold

N

Aerobic Threshold