This Part 2 - 12-week program is designed for CrossFit athletes, hybrid athletes, and triathletes who want to build a bigger aerobic engine without compromising strength training. The goal is simple: improve your endurance, durability, and efficiency so you can express more power and speed later in the season, both in the gym and in endurance races.
Who This Plan Is For
• CrossFit athletes who want better rowing, running, and machine capacity
• Hybrid / HYROX athletes looking to improve sustained power output
• Triathletes in their early-season base phase
• Anyone who wants structured bike + run training that fits seamlessly around strength work
• Commit to ~4-6h of endurance training per week
What This Plan Builds
• Aerobic base + zone repeatability
• Better recovery between efforts
• Faster run pacing and improved cycling endurance
• Lower heart rate for the same work
• Improved efficiency, mechanics, and durability
• A smoother transition into threshold & VO2 blocks
Training Structure
Each week includes:
✔ 2–3 bike sessions (zone 2, tempo, aerobic intervals)
✔ 2–3 run sessions (easy aerobic runs, strides, progressive efforts)
✔ Flexibility to place workouts around your other schedules
✔ Gradual volume progression to avoid injury or overload
✔ Clear intensity distribution based on your baseline tests
Baseline Testing Required
Before starting Week 1, complete:
• 20-minute FTP test (or recent CP test result)
• Run time trial (3K–5K) or a recent race performance
These establish your power and pace zones for the plan.
Equipment Needed
• Bike trainer or outdoor bike with power meter
• Running shoes + GPS watch
• (Optional) HR monitor for additional data - chest or arm strap (wrist GPS isnt very accurate)
Plan Outcomes
By the end of 12 weeks, you will:
• Have a deeper, more durable aerobic base
• Be able to hold power and pace more efficiently
• Recover faster between CrossFit sessions
• Be ready for the next phase — threshold, race prep, or competition prep
• Feel fitter across ALL modalities
My mission is to help athletes reach their potential through intelligent, sustainable training rooted in consistency, sound decision-making, and long-term development.
I coach athletes to think, not just follow. To understand effort, manage stress, fuel their work, and make good choices when it matters most. Performance is built by stacking consistent weeks, respecting the process, and adapting training to the athletes life demands.