Chris Hinshaw

The Endurance
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Coach of CrossFit Games Champions

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Running Workouts
THE MOUNTAIN

THE MOUNTAIN

The Mountain
1min ON, 15sec easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
5min ON, 3min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
1min ON, DONE!!

Workout Focus & Pacing: Let’s use this workout to target our aerobic threshold intensity. We will target an intensity based on heart rate. Your target heart rate at the “end” of each ON interval should be no higher than 180- age and no lower than 170-age. As example, a 25-year-old athlete would have their heart rate after each interval between 155-145.

HOMEWORK

HOMEWORK

Competitive Athlete
1 x 1000m jog, 1min rest,
2 x 500m, 1min rest between efforts,

1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts.
Total: 5600m

Recreational Athlete
1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts,

1 x 200m jog, 1min rest,
2 x 100m, 1min rest between efforts.
Total: 4000m

Workout Detail: The jog pace is programmed to be at an “active recovery” or "conversational" pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

Workout Focus: Force recovery during the active jog recovery.

BLOODSHOT

BLOODSHOT

1x800m at a moderate pace with 200m easy jog
Rest: 1min
2x400m at a moderate/fast pace with 200m easy jog
Rest: 1min
3x200m at a fast pace with 200m easy jog

Workout Focus: Your focus in this workout is the easy jog “OFF” intervals. Your finishing times for all these 200m easy jog intervals must have the same finishing time while your 800m to 400m to 200m “ON” intervals must get progressively faster.

Rest 3min

6 x 100m INs and OUTs
1. 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
2. 30 meter acceleration zone | 15 IN | 20 OUT | 15 IN | decelerate
3. 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate
4. 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
5. 30 meter acceleration zone | 15 IN | 20 OUT | 15 IN | decelerate
6. 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate

Workout Details: Accelerate your tempo through the acceleration zone and reach 95-98% of maximum velocity by the end of the 30m zone. Maintain the 95-98% velocity through the "IN" zone. Maintain the same velocity through the "OUT" zone but with relaxed (not aggressive) arm mechanics. Maintain your velocity with aggressive arm mechanics through the "IN" zone. Decelerate slowly. Walk until fully recovered.

SANDWICHED

SANDWICHED

6 sets:
200m at fast pace (1-mile PR pace), 100m walking recovery
Sprint: 100m
50 single unders w/ heavy jump rope (Zeus Rope)
Sprint: 100m

Walk 100m back to original starting point between sets.

Workout Focus: The core of this workout is the 50 single unders sandwiched between 100m sprints. You must do all 50 single unders unbroken!!

Swim, Row, Bike Workouts
BALUGA

BALUGA

Warm-up: 100 swim, 100 pull, 100 kick

3 rounds continuous kick (alternating: 60sec hard, 60sec easy)

4x50 pull w/ 20sec rest

3 rounds continuous kick with fins (alt: 45sec hard, 60sec easy)

4x75 pull w/ 30sec rest

3 rounds continuous dolphin kick with fins (alternating: 30sec hard, 60sec easy)

4x100 pull w/ 40sec rest

8x25 swim no fins rest (25 no breathing/25 easy) w/ 30sec rest

Warm-down: 50 easy swim

REASONING

REASONING

3 sets:
500m at fast pace
Rest: 1min
5 second sprint,
50m easy,
10 second sprint,
100m easy,
15 second sprint,
150m easy,
20 second sprint
200m easy

Rest: 3 minutes between sets

Workout Pacing: The opening 500m should be at your 2000m PR pace. Your sprints should be at max effort. Your easy paced intervals can be at anything you want (just no stopping).

MESSY

MESSY

200 meters at fast pace,
45sec walk,
800 meters at easy pace,
2min walk,
200 meters at fast pace,
45sec walk,
600 meters at easy pace,
2min walk,
200 meters at fast pace,
45sec walk,
400 meters at easy pace,
2min walk,
800 meters at moderate pace,
45sec easy jog,
200 meters at fast pace,
2min easy jog,
600 meters at moderate pace,
45sec easy jog,
200 meters at fast pace,
2min easy jog,
400 meters at moderate pace,
45sec easy jog,
200 meters at fast pace

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