Chris Hinshaw

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Coach of CrossFit Games Champions

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Workouts of the Week

New Weekly Workouts Updated Every Monday

Running Workouts
T MINUS 1 MINUTE

T MINUS 1 MINUTE

3x2000 with 5min rest between efforts.

Pace Targets:
1st 2000: Your 1-mile PR pace plus 90sec/mile
2nd 2000: Your 1-mile PR pace plus 75sec/mile
3rd 2000: Your 1-mile PR pace plus 60sec/mile

Workout Details: The above pacing is the approximately mile pacing for each 2000m interval. The objective is to have your 2000m times to get faster and faster.

CORSET

CORSET

Part 1
2 sets: (run 600m at moderate pace, rest 60sec, jog 600m at easy pace, rest 60sec, run 600m fast pace, rest 60sec) with 400m walking rest after each set.

Part 2:
2 sets (run 200m at moderate pace, rest 60sec, jog 200m at easy pace, rest 60sec, run 200m at fast pace) with 200m walking rest after each set.

BIG WEDNESDAY

BIG WEDNESDAY

5 sets (run 200m at fast pace, 30sec rest, run 300m at fast pace, 100m walk)

Workout Pacing: Your target pace in this workout is your mile PR pace. As example, an athlete with a 1-mile PR time of 6min 40sec would target a 200m time of 50sec and 300m time of 75sec.

Workout Focus: Maximize your recovery during your 30sec rest after your 200m interval. Take some deep and easy breaths. Focus on getting your heart rate down.

ROCKET POP

ROCKET POP

5x100m "sprints" (start each 100m every minute)

4x200m "sprints" wtih 40sec rest b/t reps

3x300m "sprints" with 30sec rest b/t reps

2x400m "sprints" with 20sec rest b/t reps

Workout Focus: All your finishing times for each distance should be within 1 second of all intervals in that distance.

Workout Details: I am defining "sprints" has your fastest sustainable pace for each distance.

Swim, Row, Bike Workouts
BUTTONWILLOW

BUTTONWILLOW

Swim Workout (experienced)
100 warm up
6x50 @ 1:15 (drill/swim by 25) w/ 20sec rest

Main Set:
1x25 dolphin kick, no board, w/ 10sec rest
1x50 any stroke but free w/ 20sec rest
1x100 pulling w/ 30sec rest
1x150 kick w/ board & fins w/ 40sec rest
1x200 swim w/ fins w/ 50sec rest
1x250 pull w/ 60sec rest
1x200 swim w/ fins w/ 50sec rest
1x150 kick w/ board & fins w/ 40sec rest
1x100 pulling w/ 30sec rest
1x50 any stroke but free w/ 20sec rest
1x25 dolphin kick, no board, w/ 10sec rest
100 cool down

Swim Workout (recreational)
100 warm up
4x50 dolphin kick w/ fins w/ 30sec rest
4x50 drill w/ 20sec rest
4x50 swim w/ 20sec rest

Main Set
2x100 pull w/ 30sec rest
6x25 w/ 15sec rest w/pull buoy between ankles
2x100 pull w/ 30sec rest
6x25 w/ 15sec rest w/ kick board between thighs

100 cool down
Total: 1500

BO KNOWS

BO KNOWS

Part 1:
4x750m at your 2K pace plus 10-15sec/500m. Easy 3min row between efforts and 5min rest after final 750m.

Part 2:
500m, 375m, 250m, 125m at 2K PR pace. 90sec rest between efforts

Total: 4250m plus 9min easy rowing

GUERCIOTTI

GUERCIOTTI

2 sets:

10cal easy pace
10cal moderate pace
20cal fast pace
1 minute rest

30cal easy pace
30cal moderate pace
40cal fast pace
2 minute rest

20cal easy pace
20cal moderate pace
30cal at fast pace
90 seconds rest

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