Training Your Aerobic Capacity | CrossFit SoulCrossFit programming targets a range of physical fitness elements. Rather than only focusing on strength in the gym or only working to get faster, CrossFit covers both strength and speed. And then so much more.

Aerobic capacity or endurance can sometimes be an overlooked element of fitness. While endurance-based training may not be the most exciting workout you’ll do, building your aerobic capacity is essential to your fitness and performance.

Your aerobic capacity forms the foundation for your fitness and performance. A higher level of endurance means your body can transport more oxygen to working muscles, produce less lactate, and remove lactate from your blood more quickly.

A Few Tips for Training Your Aerobic Capacity

Steady-state exercise at a lower intensity, around 60-70% of your maximum heart rate, is considered an aerobic intensity. Typical activities that fit this parameter include:

  • Running
  • Cycling
  • Swimming
  • Rowing

1. Gradually increase your overall distance.

If it’s been a while since you’ve run, cycled, swam, or rowed for a long distance, give your body a chance to adjust to higher volume. Jumping right into a 10K run after not running for several months will probably just lead to soreness and an unenjoyable experience.

2. Pace yourself.

Aiming for an intensity that’s about 60-70% of your maximum heart rate is the goal for endurance training. If you’re not used to this type of steady-state training, your heart rate and intensity might be all over the place at first. Figuring out how to maintain a steady heart rate and intensity is part of the process, so again, give your body a chance to adapt to the training.

3. Add variety to your endurance training.

If you have zero interest in running or you’re not a strong swimmer, you have a variety of training options. Mixing up the type of activity you do to build endurance is a great way to keep some variety in your training.

Don’t underestimate the value of aerobic training. You don’t have to spend all of your training time logging a huge volume of miles. Just don’t forget to include some aerobic training into your weekly workouts.

To learn more about the programs and classes we’re currently offering at CrossFit Soul in Miami, contact us today.