“CrossFit Endurance (now Power Speed Endurance) is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential.
Power and speed are critical components to success in the endurance world. It focuses on eliminating unnecessary volume of training while increasing intensity. The programming is structured, sport-specific and seamlessly integrated with Olympic lifts, powerlifting, gymnastics movements, explosive activity and mobility-based support…
The strength and conditioning approach for endurance athletes is unparalleled. It incorporates the CrossFit fundamentals of being constantly varied. Repetition is the enemy and results in a decreased ability to build fitness.”
I’ve seen a lot of people scoff at this style of training because they think the only way you can do long distance races is to swim bike and run long distances…time in the saddle, long slow runs. The only reason they think this is because they don’t know any other way. I’d guess most runners and triathletes didn’t grow up lifting weights. People have used this style of training, for Ironman, and have done just as well with it.
The goal is simply to reduce the amount of time you spend swimming, biking and running. It’s goal is not to make you faster at longer distances, although it might. Adding in Crossfit along with Long Slow Distance Half Iron or Iron distance training would likely ruin your tri training and you’d perform worse. It would be too taxing on your body.
A few hours of swimming, biking and running are replaced with Crossfit Endurance training. The strength and WODs may be different since they are geared toward building strength for endurance events. A few more hours of swimming biking and running are removes altogether. The ideal plan is to SBR twice a week for each discipline and do 3-4 CFE workouts a week. The CFE should be at least 3 hours apart from SBR workouts.
Here is a typical week:
- Monday: Rest – Mobility – Yoga
- Tuesday: Morning Swim, CFE WOD
- Wednesday: Morning Bike, CFE WOD
- Thursday: Morning Run, CFE WOD
- Friday: Morning Swim, CFE WOD
- Saturday: Long Bike
- Sunday: Long Run
Typical SBR workout (only do one each day)
Swim: 5-6 x 150m, Rest 2:30
Bike: 5-6 x 2.5K, Rest/Spin 2:30
Run: 5-6 x 800m, Rest 2:30
Typical CFE workout
5:00 of light mono-structural (bike/row/run/jump rope), then
3 rounds of:
5/side x Lunge
10 x Jumping Squat
10 x Behind-the-Neck Band Pull Apart
10 x Arm Circles (front/back each side)
3/side x Hip Opener A- Cossack to Kneeling Hip Flexor to Pigeon
3×3/side w/light load Kettlebell Windmill