CrossFit Republic – CrossFit
How to Train for a Big Endurance Race (the Right Way)
New Year, New Goals and I’ve been hearing a lot about marathons, Hyrox, Ironman, etc.
If you’re training for anything like that, the goal isn’t just to survive the distance, it’s to show up durable, efficient, and prepared .
That starts with this principle:
Technique first. Intensity second. Volume last.
Most endurance plans flip that order and rely on piling up miles, reps, distance, etc. That works for some, but it also breaks a lot of people. This approach is different.
1. Move well before you move more
Your body can only tolerate volume if it moves efficiently.
That means:
Good posture and midline control
Efficient mechanics (not overstriding, braking, or pushing off excessively when running)
Quick, light ground contact
If your mechanics are off, more miles and reps don’t make you better, they just make bad movement more permanent and injuries more likely.
2. Build fitness with intensity, not just volume
Endurance isn’t built only by going long and slow.
Short intervals, longer intervals, tempo efforts, and controlled time trials:
Improve aerobic capacity
Increase speed and efficiency
Teach pacing
Raise your ceiling without excessive wear and tear
You get fitter with less total volume , which means you recover better and stay consistent.
3. Use long sessions intentionally
Long runs, rides, and bricks still matter, but they’re a tool , not the foundation.
They’re used to:
Practice race/competition pacing
Test fueling and hydration
Build confidence for time on feet
Not to “prove toughness” every session.
4. Stay strong year-round
Strength training isn’t optional for endurance athletes.
Lifting and structured strength work:
Improves running and cycling economy
Protects joints and connective tissue
Preserves muscle under fatigue
Reduces breakdown late in races
Strong athletes leak less energy and fade less under pressure.
5. Fuel like an athlete, not a hobbyist
Nutrition, hydration, and electrolytes are part of training—not race-day experiments.
You train your body to:
Use fat efficiently
Manage glycogen wisely
Stay hydrated without over- or under-consuming
Poor fueling shows up late in races, when decisions matter most.
The Big Picture
This approach doesn’t ignore endurance, it respects it .
You:
Move better
Train harder when it counts
Accumulate volume with purpose
Stay strong and healthy longer
The result: you don’t just finish your race, you perform closer to your potential.
Daily Endurance W.O.D. (Hyrox Style) – 30 Minutes (Time)
5 Rounds For Time of…
500/400 Meter Row
30 Wall Ball Bear Hug Forward Lunges (R/L=2) (20/14)
20 Wall Ball Shots (20/14)
10 Burpee Box Jumps (24/20)
*If rowers are all taken, athletes may use the ski erg
This is a long, grinding engine piece with compounding leg fatigue and elevated heart rate. Nothing here is technically complex, but everything stacks.
The goal is to:
Maintain consistent output across all five rounds
Manage leg fatigue without letting movement quality slip
Stay mentally disciplined when the work starts to feel repetitive and heavy
This workout should feel uncomfortable early and stay that way. Expect your legs and breathing to be the limiting factors—not strength.
How This Should Feel
The row elevates heart rate immediately and sets the tone for each round
The bear hug lunges force trunk engagement and leg endurance while limiting breathing
The wall balls keep the legs burning and prevent full recovery
The burpee box jumps spike heart rate again before heading back to the row
You should never feel “fresh” heading into a new round. The challenge is continuing to move forward anyway.
Pacing Guidance
Row: Smooth and repeatable. This is not a sprint. Find a pace you can hold for all five rounds.
Lunges: Controlled steps. Stay tall and breathe behind the ball. Avoid rushing and losing balance.
Wall Balls: Break early if needed to avoid redlining. Sets of 10 or 8/8/4 are smart.
Burpee Box Jumps: Stay efficient. Step down if jumping down spikes your heart rate too much.
The fastest athletes today won’t be the ones who go hardest early—they’ll be the ones who slow down the least.
Movement Focus
Bear Hug Lunges:
Keep ribs down and chest tall
Short, controlled steps
Use the ball to stay braced, not slouched
Wall Balls:
Smooth squat depth
Use the legs, not the arms
Breathe at the top of each rep
Burpee Box Jumps:
Stay composed
Don’t rush sloppy reps that cost more energy
Big Picture
This workout builds:
Aerobic stamina under load
Lower-body muscular endurance
Mental toughness when recovery is limited
Stay present, stay composed, and keep working. This is about earning every round , not surviving the first two.
The steps below give some general guidance on how to adjust this workout to match your fitness level but you may also reduce the amount of rounds performed as well as the movements and rep ranges.
Step 1 (Beginner):
300/250 Meter Row
20 Wall Ball Bear Hug Forward Lunges (R/L=2) (10/6)
15 Wall Ball Thrusters (10/6)
10 Burpee Broad Jumps
Step 2 (Scaled):
500/400 Meter Row
30 Wall Ball Bear Hug Forward Lunges (R/L=2) (14/10)
20 Wall Ball Shots (14/10)
10 Burpee Box Step Ups (24/20)
Step 3:
500/400 Meter Row
30 Wall Ball Bear Hug Forward Lunges (R/L=2) (20/14)
20 Wall Ball Shots (20/14)
10 Burpee Box Jumps (24/20)
Step 5:
500/400 Meter Row
30 Wall Ball Bear Hug Jumping Lunges (R/L=2) (30/20)
20 Wall Ball Shots (30/20)
10 Burpee Box Jumps (30/24)