Develop Your

Engine & Stamina

with Chris Hinshaw

The Aerobic Capacity Seminar is recognized by the CrossFit Certification Department to offer continuing education for Certified CrossFit Trainers.

Develop Your

Engine & Stamina

with Chris Hinshaw

The Aerobic Capacity Seminar is recognized by the CrossFit Certification Department to offer continuing education for Certified CrossFit Trainers.



Designed for the fitness to competitive athlete, this is a personalized weekly endurance program by Chris Hinshaw – CrossFit Games coach and 10x Ironman endurance competitor – for the Crossfit athlete wanting to optimize their aerobic capacity. Coach Chris has designed a supplemental training program that starts with moderate aerobic workouts and progresses into race-pace simulated intervals. All the interval workouts have individually prescribed pace ranges that are based on an advanced algorithm using your current performance data.

Chris will be your coach to guide you during your workouts with specific interval times. The advanced pacing feature of his program removes any guessing on picking the correct workout intensity so that you will maximize performance gains with the traditional filler miles. Our goal is to efficiently develop your speed, stamina, and endurance.

The 2 weekly workouts, when combined with your existing CrossFit training, has been proven to develop substantial performance gains in the everyday athlete up to the 2014 & 2015 CrossFit Games Champion.

“So grateful to be working with this genius! By far the most knowledgeable person I’ve ever met running wise!”

This plan also comes with Coach Chris’ comprehensive Dynamic Warm-Up Guide explaining Coach Chris’s warm-up methodology and all the workout terminology plus biomechanics tips. Coach Chris has programmed fun, challenging and confidence-building endurance workouts for any athlete.

  • I have been working with Chris for almost a year now and he has impacted my athletic abilities more than I could have ever imagined.

    Lindsey Valenzuela
    Lindsey Valenzuela2nd place at the 2013 CrossFit Games
  • One of the most talented coaches I have ever met. When it comes to understanding endurance and building capacity for CrossFitters in those modalities he is the best. He has helped me so much!

    Miranda Oldroyd
    Miranda Oldroyd5th Place NorCal Team Member at the 2014 CrossFit Games
  • He’s the Rich Froning of running. He doesn’t just talk it. He walks it and that’s what I think is important in any sport … it builds some respect that you can’t create. You have to earn it. The biggest thing I learned from doing all this work with him is pacing appropriately, and how much that really makes a difference

    Jason Khalipa
    Jason Khalipa2nd place (2013) & 3rd place at the 2014 CrossFit Games
  • With your guidance I was able to take weaknesses and turn them into strengths. It has been great having Hinshaw in my corner giving me direction on endurance training this year. I can't think him enough.

    Matthew Fraser
    Matthew Fraser2nd place 2014 & 2015 CrossFit Games
  • Ben Bergeron & Chris Hinshaw -The guys that mean the world to me. WHERE would I be without them?!?!!

    Katrin Tanja Davidsdottir
    Katrin Tanja Davidsdottir1st place 2015 CrossFit Games

Coach Chris

  • Chris Hinshaw
    Chris Hinshaw

    A former All American swimmer and an experienced professional triathlete with top international finishes including a 2nd place overall finish at the Hawaiian Ironman World Championships, 2-time member of Team USA at the Hawaiian Ironman, 2nd place overall finish at the Ironman World Championships in Canada, and a 1st place overall finish at Ironman Brazil.

    Coach Chris has been a CrossFit athlete for 7 years. He specializes in endurance coaching for the CrossFit athlete. Chris is a CrossFit Level 1 trainer, CrossFit Competitor Course Certified, CrossFit Endurance Certified, CrossFit Mobility Certified, Certified Rocktape Doc, brUTE Strength Coach, Vivendi Lab Scientist, and coach at NorCal CrossFit.

    He is the endurance coach to hundreds of CrossFit athletes that range from the everyday athlete looking to efficiently and effectively improve their fitness, to more than two-dozen podium athletes at the 2013, 2014 & 2015 CrossFit Games including Rich Froning, Camille Leblanc-Bazinet, Jason Khalipa, Katrin Daviosdottir, Matt Fraser, and Julie Foucher.


    Can anyone participate?

    Yes. This program is designed for CrossFit coaches, trainers, and athletes of all levels. No prior experience with endurance coaching and/or training is required to participate.

    Will Coach Chris share his Games athlete programming methodology?

    Coach Chris uses the same assessment and programming methodology for every athlete he coaches. It should be noted that while Chris has had enormous success with CrossFit Games athletes, he has had the same success with other athlete types over throughout his 30+ years of experience.

    Will your Aerobic Capacity programming reduce my overall strength?

    None of my elite or recreational athletes have experienced any reduction in their max lifts. In fact, every athlete has continued to set new personal records. In many cases, those PRs occur on the same day a workout is performed. As example, Camille recently set a 200 lb snatch PR on the same day she ran 6800m on the track. Camille is in her 3rd year of programming. Matt Fraser recently ran 3x(3x600m) with 40 second rest between reps and 4 minutes between round; 3 hours later he hit a personal record with his clean at 375lbs. Another example, Rich Froning set PRs in his vertical jump, should press, back squat, and deadlift and clean during his first 16 weeks of programming.

    What types of workouts are included?
    • Aerobic Threshold: Steady workouts at a moderate intensity to develop fuel efficiency (burn fat), muscular skeleton system, and aerobic endurance.
    • Lactate Threshold: Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and/or sets.
    • VO2 Max: Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and/or sets.
    • Speed Endurance: Very low volume workouts with interval distances less than 60sec. Extremely high intensities. Used to recruit fast twitch fibers and force them to develop endurance. Full recovery between reps and/or sets.
    • Strength Endurance: Low volume workouts with high intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers.
    What happens if I miss a workout?

    We are evaluating your progress on a weekly basis. The programmed workouts must be completed within a week period to move forward to the following week. The Aerobic Capacity program is a weekly progression that must be followed in order to maximize the results.

    Can I participate if I have an existing injury?

    If you’re injured and the injury affects running or any other endurance related exercise, you unfortunately cannot participate.

    What if I have a question regarding my technique?

    You will have access to content library which will includes technique videos.

    Will you go over nutrition at all?

    We will occasionally include nutritional content although the core of this program is concentrated on aerobic capacity.

    Will my workouts be personalized?

    Yes! All workouts in our system will be personalized based on your latest performance data. Coach Chris will utilize tools that help create the most accurate workouts based on your athletic level and goals.


    What You Get
    • Accesss to all the workouts on this program
    • Access to all the programs of Chris Hinshaw
    • Training tips from the Coach Chris
    • Interaction with Coach Chris through Message
    • Workout Personalization
    • Access to Metron App

    Recurring Subscription. Upgrade Anytime. Cancel Anytime.



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