Chris Hinshaw

The Endurance
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Workouts of the Week

New Weekly Workouts Updated Every Monday

Running Workouts
DOMAIN NAME

DOMAIN NAME

10min easy jog (or any combination of walk/jog)

1min walk

2x6min at 90min time domain pace or "recovery jog" pace with 2min rest

2x4min at 40min time domain pace with 1min rest

2x2min at 20min time domain pace with 30sec rest

2x1min at 10min time domain pace with 15sec rest

Total: 36min

Workout Details: This workout builds off the pacing skills you developed in the past 2 Aerobic Threshold workouts. Perform this workout anywhere (track, open road, trail). However, it is best to perform it on flat ground. An downhill out and uphill back (or vice versa) will make pacing this workout very challenging to monitor your pace.

Workout Focus: The core of this workout are the 6, 4, 2, 1min intervals. Run an equal distance out and an equal distance back to the original starting point. Focus on holding a consistent pace that is based on feel (verses micromanaging your watch and slowing and/or speeding up your speed).

Workout Pacing: Increase your speed as the rep distance gets shorter. As example, your speed during your 4min intervals must be faster than your 6min intervals.

LUNCH MONEY

LUNCH MONEY

1200m,
2min easy recovery jog,
200m,
3min rest b/t sets

1000m,
2min easy recovery jog,
200m,
2min easy recovery jog,
200m,
3min rest b/t sets

800m,
2min easy recovery jog,
200m,
2min easy recovery jog,
200m
2min easy recovery jog,
200m

Total: 4800m

Workout Pacing: This pace for the opening interval is always at the same moderate intensity. The moderate intensity should feel sustainable. Target a controlled speed for your first interval. A good target speed would be approximately 3sec/100m slower than your 1-mile PR speed.

As example, an athlete with a 6min/mile PR (or an average of 22.5sec/100m) would target an opening moderate pace of 25.5sec/100m.

All the 200m intervals should be at a slightly faster pace than your opening interval. A good target speed would be approximately 2sec/100m slower than your 1-mile PR speed.

As example, an athlete with a 6min/mile PR (or an average of 22.5sec/100m) would target an opening moderate pace of 24.5sec/100m.

Workout Recovery Jog: The minute recovery is performed by slowly jogging 1min out and 1min back.

KIEDIS MIND

KIEDIS MIND

4 sets: (300m, 100m, 200m)
1min rest b/t reps
5min rest b/t sets

Workout Details: Run 300m at a controlled sprint, rest 1min, sprint 100m, rest 1min, run 200m at the same pace as your starting 300m interval, rest 5min, repeat for a total of 4 sets.

Workout Pacing: Target your 800m GOAL time for your opening 300m interval pace. If you are unsure of your 800m goal time, select a pace that is between your mile PR time and your 400m PR time.

VAPOR TRAIL

VAPOR TRAIL

3 sets: 3x150m
2min rest b/t reps
7min rest b/t sets

Workout Details: Expect you fatigue to build rep after rep and set after set because the rest is NOT enough to allow full recovery.

Workout Pacing: Set 1: 95% of max effort. Set 2 & 3: Match your first round average 150m times.

Workout Focus: Retain your form in Set 1. Push your intensity in Sets 2 & 3 to match your Set 1 results.

Workout Purpose: Teach your body how to recruit fast twitch fibers with increasing heavy fatigue.

Swim, Row, Bike Workouts
LEAKING ROOF

LEAKING ROOF

Warm-up: 4x75 (25 any drill/25 easy swim/ 25 any drill) w/ 20sec rest

2 sets: #1 kick with fins, #2 swim with fins,
25 fast/25 easy w/ 20sec rest
25 fast/50 easy w/ 20sec rest
50 fast/75 easy w/ 20sec rest
75 fast/100 easy w/ 20sec rest
200 pull (no fins)

100 warm-down
Total: 1650

OLD BAMBOO

OLD BAMBOO

15min row, 3min rest,
12min row, 2min rest,
9min row, 1min rest,
6min, row, 30sec rest,
3min row, DONE!!
Total: 45min

Workout Details: Pick a conservative opening speed. Focus on your speed getting progressively faster from round to round.

As example, Jason Khalipa started the workout at a 1:53/500m pace and ended at 1:40/500m pace.

VELO

VELO

2 rounds:
2min ON, 20sec rest
90sec ON, 15sec rest
1min ON, 10sec rest
30sec ON, 5sec rest
15sec ON, rest 3min

Workout Details: Bike 2min, rest 20sec, bike 90sec, rest 15sec, bike 1min, rest 10sec, bike 30sec, rest 5sec, bike 15sec, rest 3min, repeat for a total of 2 sets.

Workout Pacing: Target hitting every interval in this workout at the same pace. Pick a fast opening speed for your 2min interval. The reduction in distance from round to round will help level off your fatigue. Reset your starting tempo each round.

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