It's time to get those engines moving and attack your cardio training. Cardio is a staple for off-peak season training, and as athletes, our goal is to increase capability and improve our scores in workouts. Effectively attacking your cardio training requires a strategic approach that balances intensity, variety, and recovery.
In this guide, we'll show you how to improve your cardio performance and start tackling some cardio workouts. If you want to jump straight to the free cardio workouts, scroll half way down the page!
Here are the key steps to optimize your cardio training:
1. Set Clear Goals
Determine what you want to achieve with your cardio training. Are you aiming to improve your overall endurance, increase your speed, or enhance your recovery times between high-intensity efforts? Clear goals will help you tailor your training program effectively.
2. Incorporate Variety
CrossFit® is known for its constantly varied workouts, and your cardio training should be no different. Include different types of cardio workouts such as running, rowing, cycling, swimming, and jump rope. In all seriousness, this variety will prevent total boredom. Like, no wants to run the same 10km route, 3-4 times a week, 52 weeks a year.
Here are two variations you can use to mix up your cardio workouts:
High-Intensity Interval Training (HIIT)
HIIT is a staple in CrossFit® due to its efficiency and effectiveness. Incorporate short bursts of intense activity followed by periods of rest or low-intensity exercise. For example, alternate between 30 seconds of all-out effort on the rower and 30 seconds of easy rowing for a total of 10-15 minutes.
Steady-State Cardio
While HIIT style training is crucial, don't neglect steady-state cardio. Long, slower efforts at a moderate intensity can help build your aerobic base and improve overall endurance. Aim for sessions that last 30-60 minutes at a conversational pace.
3. Benchmark Workouts
Regularly include CrossFit® benchmark workouts that test your cardiovascular capacity. Workouts like "Murph," "Helen," or "Fight Gone Bad" are excellent for measuring progress and setting performance goals.
4. Skill Work
Some cardio activities require specific skills, such as efficient rowing or double-unders. Dedicate time to improving these skills, as they can make your cardio workouts more effective and less taxing.
5. Monitor Intensity
Use tools like heart rate monitors or perceived exertion scales to ensure you’re training at the right intensity. These tools help balance your training load and prevent overtraining.
The worst thing you can do is go from zero to 100. It takes time for your body to adapt to new training stimuli or volume. Be kind and patient with yourself.
6. Progressive Overload
Following on from the previous point, gradually increase the intensity, duration, or frequency of your cardio sessions. This principle of progressive overload will help you continually improve your cardio fitness without risking injury.
7. Recovery and Nutrition
Cardio training can be demanding, so prioritize recovery with adequate sleep, hydration, and nutrition. Incorporate active recovery sessions like light yoga, or stretching to keep your body in optimal condition. If you're not sure where to start, continue reading here and contact a professional.
8. Consistency
Consistency is key to improving cardio fitness. Aim to include cardio sessions in your training program 3-5 times per week, depending on your goals and overall training volume. Again, if you're not sure where to start, continue reading here and contact a WODprep coach for more information.
Enjoy The Best CrossFit® Cardio Workouts
"Row and Jump Frenzy"
7 Rounds For Time:
- 500m/400m Row
- 12 Burpees Over Rower
- 10 Box Jump Over (24/20″)
- Rest 1 Min Between Rounds
"Crossover Climb"
Every 3:00 X 6 Sets:
- 50 Crossover Singles (Take Away 5 Reps Each Round)
- 10/8 Calorie Bike (Add 2/1 Calories Each Round)
"Alternating Grind"
Every 4:00 Alternating Between:
- Round 1: 800/750m Row
- Round 2: 2x (10 Shuttle Runs + 10 Line Facing Burpees)
- X6 Rounds
(24 Total Minutes)
"Bike and Row Battle"
Every 1:30 x10 Rounds:
- 10/8 Calorie Bike
- 11 Calorie Row (+1 Each Round)
(If You Fail, Start Back Over At Round 1 Row Volume)
"Steady State Enduro"
For Time: At Zone 2 Effort
- 1500m Row
- 400m Run
- 1250m Row
- 400m Run
- 1000m Row
- 400m Run
- 750m Row
- 400m Run
- 500m Row
- 400m Run
- 250m Row
- 400m Run
"Air Bike Ascend"
14-Minute EMOM Air Bike:
- Min 1: :10 Max Calories
- Min 2: :20 Max Calories
- Min 3: :30 Max Calories
- Min 4: :40 Max Calories
- Min 5: :50 Max Calories
- Min 6: 1:00 Max Calories
- Min 7: Rest
"Burpee and Row Challenge"
For Time:
- 30 Burpee Box Jump Overs
- 30/20 Cals Row
- 40 Burpees To 6 In Target
- 40/30 Cals Row
Now that you’ve got a plan on how to attack your CrossFit® cardio training and can get started with these awesome workouts, let's answer some of your top questions.
No matter how stupid you think the question is, we've got you. Like we've always said, if one person is asking it, 10 more are thinking it.
Is CrossFit® a Good Cardio Workout?
Absolutely! CrossFit® incorporates high-intensity functional movements that elevate your heart rate and build cardio endurance. The varied and intense nature of CrossFit® workouts makes them an excellent cardio option.
What are the 3 Main Components of CrossFit® Training?
CrossFit® training revolves around three main components:
- Metabolic Conditioning (Cardio) - Improving cardio and respiratory endurance.
- Gymnastics - Enhancing body control and strength through movements like pull-ups and handstands.
- Weightlifting - Building power and strength through Olympic lifts and other weight-based exercises.
Is CrossFit® Better Than HIIT?
CrossFit® and HIIT both offer intense workouts that improve cardio fitness. CrossFit®, however, incorporates a broader range of movements, including weightlifting and gymnastics, providing a more comprehensive approach to fitness.
Is 20 Minutes of CrossFit® Enough?
Yes, 20 minutes of a well-structured CrossFit® workout can be highly effective. The intensity and variety packed into short CrossFit® sessions can significantly improve fitness levels, making every minute count. That being said, once you get into CrossFit®, you’ll definitely want to do more than 20 minutes!
So, what’s next?
Incorporating these cardio-focused WODs into your CrossFit® routine will significantly boost your endurance, cardio health, and overall performance. These workouts are designed to keep you engaged, challenge your limits, and help you achieve your fitness goals.
Remember, consistency is key. Regularly performing these cardio workouts will lead to noticeable improvements in your stamina and CrossFit® performance. Stay dedicated, push your limits, and enjoy the journey to becoming a fitter, stronger athlete.
Want to learn more about how to improve your CrossFit® cardio? Check it out below:
How To Choose A Training Shoe (5 Things To Look For!)
CrossFit Conditioning: How to Build a Bigger Engine
CrossFit Pacing: The Key To Perfectly Executing Workouts
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