IMPROVE YOUR ENDURANCE

Easy to follow 8 week program that will improve your endurance so you can build your aerobic engine

Add-On Progression Programming

Train Your Weakness is an add-on program to your current fitness regime. Dedicate an extra 30 minutes, 3x a week, for 8 weeks to see improvements with your endurance.

Coach's Notes Included

Each session will have your coach's insights about why you are doing the movement, recovery notes, and more - so you can be sure each step of the way.

Created By The Best

Every single Train Your Weakness program is forged out of many years of elite CrossFit® experience.

Training Delivered Via TrainHeroic App

Get your Train Your Weakness programming from the best in tech - TrainHeroic. Track PR's, record notes, reps, weights, chat with your team, and more!

Start Improving Your Aerobic Engine Today!

Sample Programming - Week 1 / Session 1

Refer to spreadsheet for Rowing pace
First decide what your realistic goal time is for your 2km time trial today. This goal will help you determine your warmup paces. Refer to the spreadsheet to determine what that pace is per 500 meters based on that goal time.

Damper
Note that the rowers’ damper ranges from 1-10. The lower the damper number is set, the easier the pull will be, the higher the number the harder the pull will be. You will need to be quicker (more strokes per minute) when rowing with a low damper number in comparison to rowing with a higher number (less strokes per minute). Refer to the provided videos on damper settings for a more detailed explanation. For the sake of testing/ consistency, find your setting and stick with it!

Warm-up (13-15 min):
Row for 2 minutes at very easy pace
Rest 1 minute (perform some stretches or mobility if needed)

Row for 1 minute at your ave/500m goal 2km pace [+20 seconds] (So that is slower than your goal pace by 20seconds/500m)
Rest 1 minute (perform some stretches or mobility if needed)

Row for 45 seconds at your ave/500m goal 2km pace [+12 seconds]
Rest 45 seconds

Row for 40 seconds at your ave/500m goal 2km pace [+6 seconds]
Rest 45 seconds

Row for 30 seconds at your ave/500m goal 2km pace [+1 second]
Rest 45 seconds

Row for 20 seconds at your ave/500m goal 2km pace [-2 seconds] (So that is faster than your goal pace by 2seconds/500m)

Row for 40 seconds at an easy pace
Rest 3 to 4 minutes then complete the Time Trial

Test (2km):
Complete a 2km row in the fastest time possible.Record total time, also record your average per 500 meter pace.

This pace will be used to dictate most of your rowing training sessions across the next 8 weeks.

Other Perks You'll Get With TYW Programming

Video Training/Feedback

Struggling with a movement or just want feedback? Send an email to support@trainyourweakness.com with your video and our team will provide feedback ASAP!