TRAINING
DAY
12-WEEK ENDURANCE PROGRAM
Notes
• The Training Day Endurance Program focuses on the three monostructural metabolic conditioning movement
in CrossFit: Running, Rowing & Biking.
• This program is intended build an athlete's aerobic capacity while at the same time helping them become
more efficient and comfortable with the three movements.
• To get the true benefits of this 8-week program, focus on the intensity stated in each workout.
• Pacing will be based off of perceived effort. The more you practice this, the better you'll get at it. The
goal effort will be in parenthesis. The range is 1-10
• W:R is the work to rest ratio. 1:1 mean you'll rest the amount of time it took you to complete the task. If the
task took you a minute to complete, you'll rest a minute. 1:.75 means you'll rest 75% of the time it took you to
complete the taks, and so on.
Week 1
Monday Wednesday Friday Saturday
1 mile run time 1 minute tempo bike (6- 6 x 400m tempo run (6- 30-60 minute
trial 7) followed by 1 minute 7). W:R=1:1 easy run. (2-3)
easy bike (1-3). Repeat 6
times.
Week 2
Monday Wednesday Friday Saturday
30 minute easy 1.5 minute tempo bike (6- 6 x 500m tempo row (6- 30-60 minute
bike follow by an 7) followed by 1 minute 7). W:R=1:1. easy bike (2-3)
easy 15 minute easy bike (1-3). Repeat 5
run. times.
Week 3
Monday Wednesday Friday Saturday
2 minute tempo 10 x 45 seconds 4 x 800m tempo run (6- 30 calorie bike,
run (6-7) followed moderately hard bike (7- 7). W:R 1:.75 800m run, 2k
by 1 mean easy (1- 8) followed by 1.5 row. Rest 4
3). Repeat 8 minutes of easy bike (1- minutes. 25
times. 3). calorie bike,
600m run, 1.5k
row. Rest 3
minutes. 20
calorie bike, 1k
row, 400m run.
(2-3)
Week 4
Monday Wednesday Friday Saturday
Easy 4k row (2-3 8 x 1 minute moderately 7 x 500m row tempo row 40 calorie bike,
hard bike (8-9). Rest 1 (6-7). W:R=1:.75 1000m run, 2k
minute between sets row. Rest 4
minutes. 30
calorie bike,
800m run, 1.5k
row. Rest 3
minutes. 20
calorie bike, 1k
row, 600m run.
(2-3)
Week 5
Monday Wednesday Friday Saturday
Tempo bike 8 x 200m moderately 2x 1.5k tempo row (6-7) 45-90 minute
(calories): 35, 30, hard run (8-9). Rest 1 W:R=1.75 easy run.
25, 20, 25, 30, 35 minute between sets.
(6-7) W:R=1:.75
Week 6
Monday Wednesday Friday Saturday
Tempo Row 5 x 25 calorie moderately 3 minute tempo run 45-90 minute
(meters): 500, hard bike (8-9) Rest followed by 2 minute easy bike
750, 1000, 1500, 1:.75) easy run. Repeat 5 times.
1000, 750, 500. (5- (6-7)
7). W:R=1.75
Week 6
Monday Wednesday Friday Saturday
5 x 30 second 4 x 1000m easy row (2- 10 x 400m tempo run (6- 40 calorie bike,
hard bike (9-10). 4). Rest 1.5 minutes 7). W:R=1:75 1000m run, 3k
Rest 2 minutes between sets. row. Rest 4
between sets. minutes. 30
calorie bike,
800m run, 2k
row. Rest 3
minutes. 20
calorie bike, 1k
row, 600m run.
(2-3)
Week 7
Monday Wednesday Friday Saturday
30 minute easy 15 minute tempo run (6- rest 60 minute easy
bike (2-4) 7). 5 min jog before and bike, run, or
after. row.
Week 9
Monday Wednesday Friday Saturday
8 x 250m hard 5 x 30c tempo bike (6-7). Tempo run: 400m, 800m, 4 x 1.5k row (3-
row (9-10). W:R= W:R=1:.75 1200m, 2000m (6-7). 4). W:R=1:1
1:2. W:R=1:.75
Week 8
Monday Wednesday Friday Saturday
15c bike + 200m 4 x 5 minute tempo row 20 minute tempo run (6- 6 x 35c easy
run. Repeat 7x. (9- (6-7). Rest 2 minutes 7). Easy 10 minute run bike (4-5).
10) W:R=1:2 between sets. before and after (2-3) W:R=1.5
Week 9
Monday Wednesday Friday Saturday
15c bike + 200m 4 x 5 minute tempo row 20 minute tempo run (6- 6 x 35c easy
run. Repeat 7x. (9- (6-7). Rest 2 minutes 7). Easy 10 minute run bike (4-5).
10) W:R=1:2 between sets. before and after (2-3) W:R=1.5
Week 10
Monday Wednesday Friday Saturday
9 x 250m hard 20 minute tempo row (6- Tempo bike (calories): 6k easy row (2-
row (9-10). 7). 20, 40, 50, 40, 20. 3)
W:R=1:1.5 W:R=1.5
Week 10
Monday Wednesday Friday Saturday
6 x 400m hard run 4 x 800m tempo row (6- 3 x 20 calorie moderately rest
(9-10). W:R=1:1 7). W:R 1:.75. Rest 2 hard bike (8-9). W:R=1:1.
minutes. 4 x 30c tempo Rest 5 minutes. 5 x 300m
bike (6-7). W:R 1:75) moderately hard row (8-
9). W:R=1:1)
Week 11
Monday Wednesday Friday Saturday
20 second hard 30 minute tempo row(6- rest 45-60 minute
bike (9-10) 7). 5 min easy bike easy run (2-4).
followed by 1 before and after.
minute easy bike
(1-3). Repeat 8
times.
Week 12
Monday Wednesday Friday Saturday
1 mile run time 30 minute tempo bike (6- Tempo Row (meters): 45-90 minute
trial 7). 5 min easy bike 500, 750, 1000, 1500, easy run (2-4).
before and after. 1000, 750, 500. (5-7).
W:R=1:.5
