Over the past little while I’ve fielded many questions about endurance training.

While the questions haven’t progressed much past asking why we do more interval work (running/rowing) than we do LSD (Long Slow Distance) work, it is my expectation that the people asking these questions will want to, at some point, to restart or progress their endurance training after getting used to the CrossFit WOD’s.


Some of these people are doing 5, 10 or 15k runs, others are doing 50k on bikes, swimming, rowing or even long distance roller blading (my personal favourite).

My normal recommendation is to take your normal run/row or bike distance and divide it up over several intervals. So, for example, if you’re training for a 50k bike race, I’d recommend doing 5 x 10k intervals every CrossFit Rest Day Use the exact time it takes you to complete the 10k for recovery before beginning the next interval. Alternatively you can also do 10 x 5k intervals and be able to increase the intensity, say, 10% over a 10k distance – both are valuable.

To help you understand exactly why this works I’d like to take directly from the FAQ page at CrossFit Endurance:

Why are there no long runs/rides/swims (aerobic) training?
Long runs/rides/swims fall into the category of training we term ‘long slow distance’ and is solely aerobic in nature.

Aerobic training has the following benefits and drawbacks:

BENEFITS

Increased cardiovascular function
Better fat utilization
DRAWBACKS

Decreased muscle mass
Better fat utilization
Decreased strength
Decreased power
Decreased speed
Decreased anaerobic capacity
Decreased testosterone levels
It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

Why is there so much anaerobic/sprint/speed work if I am going to run/ride/swim in a long endurance event?
Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value.

‘Anaerobic Training’ has the following benefits and drawbacks.

BENEFITS

Increased Cardiovascular function
Decreased body fat
Increased muscle mass
Increased strength
Increased power
Increased speed
Increased anaerobic capacity
Drawbacks

Might require an aerobic foundation depending on sport
Anaerobic training encapsulates training the Adenosine Tri-Phosphate (ATP), ATP / Phospho-creatine system, the lactic acid system, and the aerobic system through various methods that stress one system, two systems, or multiple systems. The time length of the individual efforts combined with the rest periods between efforts determines the system/s stressed. As demonstrated by the graph, the systems overlap and ‘feed’ into each other. Notice that as you are training all three anaerobic systems you are SIMULATANEOUSLY training your aerobic engine!

Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)

Since I don’t want to put a lot of muscle on for my endurance events, should I use very light weight when doing the Crossfit workouts?

NO! Crossfit improves work capacity across broad time and modal demands by providing a constantly varied stimulus that often requires your body to work at maximal capacity. By lowering the weights below what you can safely handle with good form (at maximal capacity it is normal for your form to falter), you will never reach the intensity necessary to provide the type of systemic stimulus we are looking for.

I am not interested in doing Crossfit. Can I do _______ Program instead? What about bicep curls standing on BOSU balls?

Crossfit IS the workout and training for this endurance program. IT IS NOT A SUPPLEMENT TO THE PROGRAM. Therefore if you are not willing to do Crossfit, you are unlikely to see the benefits from this program.

Studies show (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.) that explosive, anaerobic training improves endurance capability.

About CrossFit Endurance

CrossFit Endurance was developed to allow CrossFit Athletes to still CrossFit, train for, and compete in endurance sports.

It brings to light the reality of LSD/Oxidative training and why it is ineffective and extremely unhealthy. It gives you the ability to understand training endurance athletes and how to make strength and conditioning a major part of the program and not a supplement.

Brian Mackenzie is an expert in strength and conditioning for endurance athletes as well as the creator of CrossFit’s Run Endurance Certification. He is a Level 3 CrossFit Certified Trainer and is a Level 3 POSE Certified Running Coach.