Build Your Engine

Ask yourself, Is this workout in the highest and the best use of my time? Come join me along with tens of thousands of athletes to build an unstoppable engine and raise your performance levels
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MEET Your Coach

Chris Hinshaw

Chris Hinshaw is the founder of aerobiccapacity.com, and is widely considered one of the top endurance coaches in the world. Chris is known internationally for his extensive knowledge and practical experience developing aerobic capacity in athletes of all experience levels using his comprehensive, cutting edge approach to training.
  • Coached 28 Crossfit Games Champions
  • Coached 38 Crossfit Games Podium Athletes
  • 10x Ironman Competitor
READ CHRIS' BIO

How To Build A Powerful Aerobic Engine?

Runners typically lace up the sneakers, go at their own pace outside or on the track and it’s the same straight routine. But this type of monotonous training is doing more harm than good. In a short amount of time your body adapts, the change either stops or goes the opposite direction. We need to focus on maximizing a person’s training to achieve specific goals and combatting any plateauing the body may develop during training.

All of the information that’s out there today is geared toward the elite athlete, That’s where the data and the research is going. It’s catering to fractional gains. In order to find out what you need to work on, we need to calculate your fatigue factor or the rate at which you slow down during your run.

Find Your Unique Fatigue Factor

A fatigue factor allows you to bridge the gap between your starting pace and where you want to end up as a runner.

“You take your 400 meter time and your 1 mile time and look at the relationship between the two,” Hinshaw explains. “In the elite running community the formula is between 6-8%. In the 16,000 people I’ve worked with that average is 20-21%.”

Train with Precise Personalization

Ask yourself, Is this workout in the highest and the best use of my time? Doing an assessment of yourself is important, so you can take into account if it’s speed or volume that you need to focus.

By maximizing your training and then personalizing your routines based on your fatigue factor, you’ll achieve your individual goals. Sounds simple right? While it may be more technical than you ever thought running could be, focusing in on speed or volume rather than mindless miles has proven to make a difference.

Data Driven Programming & Results

“Rich Froning’s time went from six minutes to 5:41 in 3 months just by focusing on his weakness” Hinshaw says of the elite CrossFit athlete’s 19 second improvement on his 1 mile time.”

“I’m not trying to train an elite, I’m trying to train somebody who wants to run 2-3 at most 4 times per week”. Finding your workout gaps and trusting yourself is the best check-in process for you to reach your highest potential as a runner.

Train with the correct stimulus

Aerobic Threshold

Proper body mechanics are essential in avoiding injury and being able to operate effectively on the fireground.  We use specific skill sessions to develop these movement patterns and build stamina in them so that during operations they will hold up in most austere environments and under extreme physical stress.

LACTATE THRESHOLD

Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and sets

VO2 MAX

Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and sets

SPEED ENDURANCE

Very low volume workouts with interval distances less than 60 sec. Extremely high intensities. Used to recruit fast twitch fibers and force them to develop endurance. Full recovery between reps and sets

STRENGTH ENDURANCE

Low volume workouts with high-intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers

Train With Correct Stimulus

Aerobic Threshold

Steady workouts at a moderate intensity to develop fuel efficiency (burn fat), musculoskeletal system, and aerobic endurance

LACTATE Threshold

Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and sets

VO2 MAX

Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and sets

SPEED ENDURANCE

Very low volume workouts with interval distances less than 60 sec. Extremely high intensities. Used to recruit fast twitch fibers and force them to develop endurance. Full recovery between reps and sets

STRENGTH ENDURANCE

Low volume workouts with high-intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers
It's All About The results

Why Aerobic Capacity
training System?

Can your programming automatically update the training intensity and pace uniquely based on your progress? This is why Chris teamed up with Metron to offer an affordable and effective solution for his training methodology.
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 thank him enough.
Athlete Photo
Mathew Fraser
3x Crossfit Games Champion
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.
Athlete Photo
Jason Khalipa
CrossFit Game Champion
So grateful to be working with this genius! By far the most knowledgeable person I’ve ever met running wise!
Athlete Photo
Camille LeBlanc Bazinet
CrossFit Game Champion
Ben Bergeron & Chris Hinshaw -The guys that mean the world to me. WHERE would I be without them?!?!!
Athlete Photo
Katrin Tanja Davidsdottir
2x CrossFit Games Champion
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Access to 200+ unique workouts and growing

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See FAQ on how to get group & military discounts

FAQ

We do offer permanent military discount to both active military AND former members of the U.S. Armed Forces. To qualify, please provide those followings

  • Picture of your current or expired military identification or DD214
  • Email us (info@aerobiccapacity.com) from your .mil email address

If you are interested in licensing the programmings for you gym, please fill out this form and we will contact you for more details.

We accept all major credit cards whether is in the US or outside the US. Sometimes, the card has restrictions and will be declined if the transaction is out of ordinary or suspicious. You need to call your credit card company to have the restrictions removed and purchase again.

We offer a 20% off group discount for a group of 5 or more. Please send all of the group members' emails and names when they are ready to sign up to info@aerobiccapacity.com.

Aerobic Capacity Training System is a subscription service with 3 different commitments.

  • Monthly at a higher per month fee basis.  
  • Biannual, with a cheaper per month net cost, billed up front and then every 6 months.  
  • Annual, with the biggest savings, billed upfront recurring on the next year’s billing date.

We do have ability to pause your membership, you will be able to pause anytime up to 6 weeks via Manage Subscription menu option. Feel free to reach out to us if you need to extend beyond that period.