Let's talk about building an engine that doesn't just go, but goes and keeps on going. We're not just aiming for peak power, but also the ability to sustain that power and recover effectively. A well-rounded engine is key to crushing workouts and staying resilient.
Here’s a plug-and-play framework for structuring your training week to build a bulletproof engine, focusing on different energy systems and adaptations:
Long Aerobic: The Foundation
This is all about building your aerobic base, which is crucial for long-term performance and recovery. Think of it as increasing your body's efficiency in using oxygen and clearing lactate.
- What it is: 45-90 minutes in easy Zone 2. This means you should be able to comfortably nose-breathe and hold a conversation.
- Why it works: This intensity develops the efficiency of your cardiorespiratory system and metabolic function, increasing your capacity to tolerate stress for longer periods. It's about going slow so you can go long, preventing that "burnout" feeling.
- Programming Example:
Cyclical:
60min AMRAP @ EN2 / 60-70% MHR
1000m Row
2000m Bike Erg
1000m Ski
Mixed Modal:
45min AMRAP @EN2 / 60-70% MHR
100m Farmers Carry @ Light-Moderate Load
50 Cal Echo Bike @ Nasal Capped Pace
30 Box Step Overs @ BW, 24/20'
50 Cal Row @ Steady Sustainable Pace
High-Intensity Intervals: Drive Your Threshold
These sessions are designed to push your limits, improve your anaerobic threshold, and increase your body's ability to handle and clear lactate.
- What it is: Short, savage bursts of effort followed by rest. These drive your anaerobic threshold and VO2 max, improving lactate clearance. Activities lasting approximately 30-60 seconds tap into your glycolytic system.
- Why it works: By training above your anaerobic threshold, you're teaching your body to perform at higher intensities and recover quicker. This type of work creates stress adaptation and acts as a booster for your aerobic system, allowing you to sustain top-end power for longer periods.
Tempo / Speed-Play: The "Grey Area" Maestro
This day is about bridging the gap between easy aerobic work and flat-out sprints, teaching your body to manage effort just below your breaking point.
- What it is: 20-40 minutes of rolling pushes just under your threshold. This isn't all-out, but it's not easy either. It’s about practicing different race paces.
- Why it works: This type of training teaches your body to switch gears smoothly, buffer lactic acid, and improve your ability to sustain intensive work without accumulating excessive lactic acid. It helps you develop "pace intent" – understanding the best pace for metabolic sustainability across different modalities.
Cyclical
3 sets:
60 sec Run @ 5/10 RPE (~10k TT pace)
60 sec Run @ 7/10 RPE (tad faster than Hyrox Race Pace)
60 sec Run @ 9/10 RPE
1-3 min Rest
Repeat with Row and Ski Erg for the same time intervals and RPEs.
The goal is to increase the duration of work at these moderately tough to tough paces over the weeks.
Mixed Modal
6 sets @ high effort/repeatable pace:
1 min Assault Runner Meters
1 min Rest
1 min Wall Balls @ 9/6kg
1 min Rest
1 min Burpee To Target @ 6 inches above head
1 min Rest
Maintain output from set to set.
The Winning Formula
By combining these three elements – Volume (from long aerobic), Peak Power (from high-intensity intervals), and Sustainable Tempo (from speed-play) – you're building a truly well-rounded engine. This approach helps prevent overuse injuries by varying the stress, slowly increases your training volume, and strengthens your body to handle the demands of CrossFit.
Remember, consistency is key, and listening to your body is paramount. Let us know how these sessions feel and what you're noticing in your performance!
If you have questions reply directly to this email and i will get back to you!
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