Improving cardiovascular capacity is essential for maximizing performance in any sport and maintaining good health. In this article, we present a selection of workouts designed to boost endurance and enhance aerobic performance.
From classic CrossFit benchmark WODs that challenge your physical and mental stamina to specific Hyrox prep sessions, where the combination of strength and cardio is key. Plus, we’ve included an example of a Zone 2 workout, ideal for building a solid endurance base without overloading the body. Get ready to improve your cardiovascular capacity with these versatile and effective workouts!
CrossFit Benchmarks to Improve Cardiovascular Capacity
Fight Gone Bad
This classic WOD is perfect for working on cardiovascular capacity, as it combines strength and endurance movements that constantly elevate heart rate. The goal is to maintain effort throughout the full minute, improving the body’s ability to transport and use oxygen efficiently.
3 Rounds (for time):
- 1 minute of Wall Balls (9/6 kg, target 3/2.75 meters)
- 1 minute of Sumo Deadlift High Pull (35/25 kg)
- 1 minute of Box Jumps (60 cm men / 50 cm women)
- 1 minute of Push Press (35/25 kg)
- 1 minute of Row (calories)
Rest 1 minute between rounds.
Kelly
This classic CrossFit WOD is excellent for cardiovascular endurance, as it combines running with functional movements. The goal is to keep a steady, fast pace. The combination of running and high oxygen-demanding movements like wall balls and box jumps will help improve overall cardiovascular capacity.
5 Rounds (for time):
- 400 meters running
- 30 box jumps (60 cm men / 50 cm women)
- 30 wall balls (9 kg men / 6 kg women, target 3 meters)
Cindy
This bodyweight WOD helps develop both muscular endurance and cardiovascular capacity, as you keep your body moving continuously for 20 minutes. The WOD demands continuous and steady effort, allowing you to improve your ability to perform exercises at a high heart rate without fatiguing your muscles too much.
AMRAP (20 minutes):
- 5 pull-ups
- 10 push-ups
- 15 air squats
Death by Burpees
While not a benchmark WOD, this is a brutally effective workout for endurance and explosiveness. The structure is simple but becomes challenging quickly.
- Minute 1: 1 burpee
- Minute 2: 2 burpees
- Minute 3: 3 burpees
- And so on…
Continue increasing the number of burpees until you can no longer complete the required number of burpees in the corresponding minute.
Zone 2 to improve cardiovascular capacity
Training in Zone 2 is an effective strategy to build a solid cardiovascular endurance base. It refers to exercising at a relatively low intensity, where the aerobic system is predominantly active. Zone 2 generally corresponds to 60-70% of your maximum heart rate.
Extended Bike and Run intervals
This long-interval format ensures you can maintain a steady, sustainable pace in both exercises, allowing your body to work in Zone 2 for longer, improving aerobic capacity and endurance.
6 Rounds (for time):
- 5 minutes on the bike erg (at a comfortable pace, maintain a moderate cadence)
- 400 meters running (at a light pace)
- 1 minute of active rest (walk or lightly jog)
Hyrox: the endurance competition of the moment
Hyrox is a competition that combines functional strength and cardiovascular endurance and has gained a huge following in recent years. In Hyrox, the ability to maintain a fast running pace while performing functional movements is key, so prep workouts need to balance both aspects.
Hyrox Prep
This workout focuses on speed in running and the ability to perform strength exercises under fatigue.
5 Rounds (for time):
- 1 km running (at a strong pace)
- 30 Weighted Lunges (hands on hips with 16/12 kg kettlebell)
- 500 meters Row (calories) (at a strong pace)
- 20 Kettlebell Swings (24/16 kg)
Rest 2 minutes between rounds.
In summary, improving your cardiovascular capacity is key to advancing in your CrossFit and Hyrox workouts and competitions. Don’t forget that having the right footwear can make a difference in your performance. Visit our store to find shoes designed specifically for you.