Tamalpais Crossfit in Marin Specialty Training- CrossFit Endurance

Our next Specialty Training series is CrossFit Endurance. This is a 12 week program that you will do on your own. Feel free to arrive early for class or stay after to complete with a friend. Open Gym on Sunday’s from 9-11 am is also a great time to work on your endurance. This program was created by Brian MacKenzie, it is very easy to follow and it works! For each week there are 3 days of endurance training, choose either the swim, bike or run.

WEEk 1
swim
DAY 1- 10 x 50 m/y on 1 min DAY 2- 4 x 200 m/y w/ 90sec rest DAY 3- 500 m/y TT
bike
DAY 1-10 x 1/4 mile/400m on 1 min DAY 2- 4 x 2M w/ 2 min spin/rest between DAY 3-10M TT
run or row
DAY 1-8 x 200m w/ 2 min rest DAY 2-2 x 800m w/ 3 min rest DAY 3-5k TT

WEEK 2
swim
DAY 1-15 x 50 m/y on 1 min DAY 2-5 x 200 m/y on time from previous week DAY 3-800 m/y @ 90% of 500m pace
bike
DAY 1-8 x 1/2M / 800m on 2 min DAY 2-6 x 2M w/ 2 min spin/rest between DAY 3-15M @ 90% of 10M TT pace
run or row
DAY 1-10 x 200m w/ 2 min rest DAY 2-3-4 x 800m w/ 3 min rest DAY 3-5k @ 85% of 5k TT pace

WEEK 3
swim
DAY 1- 10 x 75 m/y on 1:30 DAY 2-10 x 100 m/y on 2 min DAY 3-800 m/y TT
bike
DAY 1- 6 x 1M repeats w/ 2 min spin/rest DAY 2- 4 x 4 min TT w/ 4 min spin/rest DAY 3-12M TT
run or row
DAY 1- 10-12 x 200m w/ 90sec rest DAY 2- 4-5 x 800m w/ 2:30 rest DAY 3- 5M @ last weeks 5k pace

WEEK 4
swim
DAY 1-20 x 50 m/y on 1 min DAY 2- 3 x 400 m/y TT with 3 min rest DAY 3-1000 m/y @ 85% of 800 TT pace
bike
DAY 1-6 x 1M w/ 90sec spin/rest DAY 2- 4 x 4 min w/ 4 min spin/rest holding avg watts or distance of last weeks TT’s or better. DAY 3- 20M @ 85% of 12M TT pace
run / row
DAY 1-4 x 400m w/ 2 min rest DAY 2- 3 x 1000m with 3 min rest DAY 3-10k TT

WEEK 5
swim
DAY 1-20 x 25 m/y TT’s on 1 min DAY 2-6 x 200m on 3 min DAY 3-500 m/y TT
bike
DAY 1-8 x 1k on 2 min spin between DAY 2-3 x 5 min at 4 min avg -5% from last week w/ 4 min spin/rest DAY 3-20M TT
run
DAY 1- 6 x 400m w/ 2 min rest DAY 2- 3 x 800m TT with 5 min rest between DAY 3- 5k @ 10k TT pace

WEEK 6
swim
DAY 1- 15 x 50 m/y on :45 sec DAY 2- 2 x 500m on 95% of 500 TT DAY 3-1000 m/y of last 1000 m/y
bike
DAY 1- 5 x 1k on 90% of 1k’s last week w/ 2 min spin, then 1k TT DAY 2- 4 x 4 min w/ 4 min spin/rest DAY 3-10M TT
run
DAY 1- 6 x 400m w/ 90 sec rest 2 x 200m w/ 90sec rest DAY 2- 2 x 400m w/ 2 min rest, 2 x 1000m w/ 3 min rest DAY 3- 7M @ 95% of 10k TT pace