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 30 Crossfit Games Champions
  • Coached 40 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. The key is the amount your speed slows between the two distances. In the elite running community the formula is between 6-8%. In the 20,000+ general fitness enthusiasts I’ve worked with that average is 21-22%.”

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 endurance 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 endurance 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 12 weeks 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 focused on coaching the elite specialist looking to win the Olympic Games. I specialize in coaching the fitness enthusiast looking to build confidence while efficiently and effectively maximizing their performance."

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
Technology Demo

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Hands free personalized pacing with audio guidance

Full Access Membership

Recurring Subscription. Upgrade Anytime. Cancel Anytime.

What's Included

Access to 200+ unique workouts and growing

Access to exclusive private Facebook group

Keep up with latest training tips and programmings

Early access to preview release of program / system

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$

30

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Bi-yearly
$

25

per month
yearly
$

20

per month

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 one of the following:

  • 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 programming for you gym, please fill out this form and we will contact you for more details.

We accept all major credit cards whether you are 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 and try to purchase again.

Yes and No. This program is designed for CrossFit coaches, trainers, and athletes of all levels. No prior experience with endurance coaching and training is required to participate. However, you do need to be in good health and should always seek clearance with a doctor before starting any exercise activity.

Declines can happen for a variety of reasons. When a charge is submitted to the customer’s bank, they have automated systems that determine whether or not to accept the charge. These systems take various signals into account, such as your customer’s spending habits, account balance, and card information like the expiration date and CVC.

Since these signals are constantly changing, a previously successful card might be declined in the future. Even if all of the card information is correct, and you previously had a successful payment, a future charge can still be declined by a bank’s overzealous fraud systems.

Most often when we see Credit Card errors it is a result of one of two things.

Our merchant service provider recommends the following:

“If all of the card information seems correct, it is best to have the customer contact his or her bank, inquire for more information, and ask for future charges to be accepted.”

We currently only have half marathon program included in the membership, marathon program should be available soon!

Not at this time. What is unique about the training system is it personalizes your pacing based on your fatigue factor, so we can provide an effective and affordable solution to help you achieve your goal. This system is what he uses to get his athletes ready for the games.

Currently the program is programmed in running only. However, we do have advice on how to translate the pacing into different modalities.

Our system automatically bills our subscribers depending on their billing cycle. If by any chance the charge fails, our system automatically retries after one day. If our system fails again, it will automatically retry after 3 days. After 3 failed attempts, your account will be closed due to failed payment.

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.

To get quick answers on technical questions, you can find them at https://site.metron.io/support. You are a paying customer, so you can utilize the intra-platform email for a follow-up answer. Access support via the top right message icon on the homepage after you log in.

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.

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 to maximize the results.

This program is designed to be combined with your existing CrossFit training. There are 2 weekly workouts that have been proven to develop substantial performance gains in the everyday athlete up to the CrossFit Games Champion. By default, you will be enrolled into "Running: Develop Your Engine & Stamina" to start. It’s designed to build up your resistance to fatigue and provides personalized run pacing goals after baseline runs are inputted. Once you have the foundation, you can use the add on, "General Endurance and General Speed", to build up the volume (be able to run longer).

Here is the download link - https://site.metron.io/beta/sign-up

NOTE: The app is currently in Beta intended only for paid members.

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

All workouts in our system will be personalized based on your latest performance testing data. This is why we built the training system - To bring his meticulously crafted methodology to the masses.

None of the 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 PR's occur on the same day a workout is performed. As an 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 PR's in his vertical jump, shoulder press, back squat, deadlift and clean during his first 16 weeks of programming.