Today we will talk about a training program that you can find in CrossFit, and which you may have already heard about. However, you may not be very clear on how it is different from "traditional" CrossFit. We are talking about CrossFit endurance. If you have ever considered working on improving your endurance, or you practice endurance sports such as running, swimming, or cycling, this article will be of interest to you. Go ahead and put a few water bottles in the fridge, because you’re going to need them. Let’s get started! 

What is Cross Training Endurance? 

The first thing you need to know is what Cross Training endurance means: 

Cross Training endurance = Training where you work stamina 

This program was created by coaches and athletes with the main goal of improving the potential of athletes in endurance or high-performance sports, specifically to improve their strength and conditioning. To achieve this, CrossFit endurance uses only proven methods, such as high-intensity interval training, with a focus on aerobic speed and power exercises.

All this will allow you to grow physically and mentally. Does this mean that if you are not an athlete and do not compete, CrossFit endurance is not for you? No. Although it was designed for this purpose, and many professional athletes use it, if you are already fit and want to improve your fitness even more or enhance your endurance, you can also join in. This method is usually done in a boot camp, that is, through military training style circuits. 

What does this type of training involve? 

CrossFit endurance is based on the premise that very long endurance workouts have a higher risk of injury, lead to a lack of energy and power, and even impact athletic longevity. Not to mention how incompatible this type of extensive training is with our personal, family and work lives. This is why training sessions with this method do not last more than 2 hours (generally less). This type of training applies the basic principles of conventional CrossFit such as: 

• Routine is the enemy. That is why training sessions are very varied. 
• The use of high-intensity functional exercises. 
• Technique first, and then intensity. Not everything goes. If you need to sacrifice intensity to get an A+ technique, do it. 

This program uses the CrossFit model and additional sessions with specific exercises to work on resistance. You work with a lower load than you would use in your regular training, but more intensely in order to get your body used to longer and longer periods of maximum intensity. It should be a customized program and vary based on the sport you are training for. In other words, your friend who wants to improve their swimming performance will not do the same CrossFit endurance training as your neighbor who wants to run for longer in track and field. 

Benefits of Cross Training endurance  

• You will be better prepared for sacrifice and self-improvement.  
• You will avoid stagnation by changing the way you train and doing it in a very varied way. 
• You will work more on training quality than quantity. 
• You will avoid injuries caused by training for too long or neglecting technique. 
• You will increase your cardiovascular capacity, power, and speed. These are the pillars of high performance. 
• You will consume more energy, favoring weight and fat loss. 
• You will work on your strength, increasing your muscle mass. 
• You will reduce recovery time between workouts. 
• You will improve your times in your favorite sport. 

In short: you will be stronger. 

CrossFit endurance workout (example) 

Let's see an example of a weekly CrossFit endurance workout to give you an idea of what we're talking about. As we have mentioned, this training must be personalized based on your goals, so we recommend that you go to a specialized coach to plan yours. This is a standard template for an athlete who wants to improve endurance in a single sport, such as running. 

In this example, based on your fitness and goals, interval training could be: X repetitions of X meters (or in X time) with X minutes rest between repetitions. Alternatively, you could also do a specific number of Tabatas. If you don't know what that is, stop by our article on the Tabata method. 👈🏻 Intense, isn't it? 

Recommendations 

CrossFit endurance aims to get your best performance. Hence, to achieve it, you have to follow some recommendations when practicing and in your lifestyle. 

• The warm-up and stretches should be more intense than for conventional training. So much so that, when you start your WOD, you'll feel like you already started your workout a while ago. 
• The essence of endurance is training at high intensity, but with correct technique, so it is important that you check with your coach. Never sacrifice technique for intensity. 
• When doing CrossFit endurance, a good diet is a must. A good diet will be part of your training. You should eat enough protein and carbohydrates (yes, carbohydrates), but always in a healthy way—no junk food. 
• Sports supplements are an option (as is not taking them) and supplements can help you move forward a little faster, but always under supervision and with expert advice. Health is not a game. 
• Another pillar of endurance is the benefits of rest in getting strong. You must pay attention to rest times and let your body recover between sessions (wait at least 3 hours between your CrossFit training and the endurance session, and leave some rest days on which you do not train), and get enough sleep. That is the only way you will be able to keep going and improve your times. 
• Before you start using this method, establish your current level and set a goal, so your coach will know which program to implement to achieve it. 
• The training program should be customized. Don't use your friend's—you know yourself better than they know you. 
• Don't worry if you see that your coach lowers the load or intensity of your workouts. Some particular criteria are usually followed when increasing or decreasing the load, always aiming to improve endurance. Moreover, a good coach will not hesitate to lower it if necessary. 
• Training sessions should not last more than one and a half to two hours. 
• Do not train before you are done digesting your food, or you won’t be at your best. 

Conclusions 

We can say that CrossFit endurance is not for everyone, as it is a high-intensity training program that requires some baseline fitness. This is not to say that you need to be a great athlete, but you will need to be somewhat fit and have practiced other types of training before diving into endurance. You need to have clear goals that you want to achieve before opting for this method, and be aware that it will be hard.

You will notice that you have more stamina and are stronger and more functional in your daily life. If you are an athlete and want to keep improving your performance, CrossFit endurance is definitely for you. What is clear is that. if you want to optimize your potential using this method, not even Popeye in full spinach high will beat you. Haven’t tried it out yet? Would you like to? Leave a comment. 👇🏻