This 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 ~3-5h 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:
✔ 3-4 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:
• Run time trial (3K–5K) or a recent race performance

Equipment Needed

• 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