CrossFit Endurance (CFE) combines CrossFit training with minimal endurance workouts. It focuses on 4 CrossFit workouts per week as the primary training, supplemented by 2 swim, 2 bike, and 2 run workouts. CFE aims to maximize results with the "minimal effective dose" of training to avoid overtraining. Workouts emphasize high intensity intervals above race pace. Proponents claim CFE leads to strength, power, and faster race times while requiring less total training time than traditional triathlon training. Some drawbacks include potential for decreased muscle mass and endurance capacities compared to traditional training.

1. CrossFit Endurance
Pretty cool

2. What is it?
Traditionally, triathlon has
considered strength training a
great "supplemental" activity
CFE considers CrossFit to be
the primary training, with 2 bike,
2 run, and 2 swim workouts as
sufficient for effective endurance
training

3. How does it work?
crossfitendurance.com provides Wods (workout of the
day), and multi sport ("3S") workouts.
4 CrossFit workouts per week are crucial, they form the
backbone of everything else.
The 2 swim, 2 bike, and 2 run workouts are short, intense,
and require great form, strength, and structural stability.

4. Minimal effective dose
When prescribing medicine, the goal is to prescribe the
correct amount. Not too much, not too little. Taking more can
be detrimental, taking less won’t get the job done.
There is a “minimal effective dose” of training as well, and
anything more than that can lead to injury, adrenal fatigue,
and slower race times.

5. Minimal effective dose
cont’d
CrossFit endurance is similar to M.E.D. thinking
If all an athlete did was the 4 CrossFit workouts,
they would have a solid base for success in any
athletic activity

6. The Pareto Principle
For almost all human activity, roughly 80% of the
effects come from 20% of the causes.
CFE is based on making sure the most important
20% of race prep is done, and done well.

7. 4 types of CFE workouts
Short Interval (s-int)
Long Intervals (l-int)
Time Trial (TT)
Tempo

8. BenefitsBenefits DrawbacksDrawbacks
Increased cardiovascular functionIncreased cardiovascular function Decreased muscle massDecreased muscle mass
Better fat utilizationBetter fat utilization Decreased strengthDecreased strength
Greater cappillarizationGreater cappillarization Decreased powerDecreased power
Decreased speedDecreased speed
Decreased anaerobic capacityDecreased anaerobic capacity
Decreased testosterone levelsDecreased testosterone levels
Pros and Cons of traditional triathlon
training

9. runners.
(The same applies to
swimming and biking.)
(The same applies to
swimming and biking.)
(The same applies to
swimming and biking.)

10. CFE ensures lots of high
intensity speed work,
with no junk miles.

11. Benefits of CFE
Takes less time than traditional triathlon training
Quality time spent above race pace (makes you fast!)
Strength
Mobility
Power
Better recovery (hgh, anticatabolic)
Less stress on immune system
... In short, you will be an all round better athlete, and spend less time,
yet achieve superior results

12. Additional benefits
Look better!
Fast workouts are fun workouts
You will be an all round better
athlete

13. 4 elements of a CFE 3s
workout
Warm up (dynamic stretching, drills, mobility)
followed by...
3 brief sprints, at 80, 90, then 100% exertion
Rest 5 minutes (roller, dynamic stretch)
Swim, bike, run at high intensity with great form

14. Bummer about CFE
WODS provided daily, as in CrossFit. Doesn’t
allow you to plan your week
Sucks if you have bad weather and it’s run/ bike,
for example
Website is incomplete/ inaccurate

15. Solution:
I have grabbed all the WODS, and posted them
at:
davesherwin.com so you can copy and paste,
and schedule them in advance.

16. Results:
Since doing CFE, I set a PR in a 5K. It’s cool to be 47
years old and getting faster ;-)
My first race of the year after 90 days of CFE, I beat
my last years time by 2 minutes, and won my age
group
I accomplished both of these things with half the
swimming, biking, and running I usually do. Very
cool.

17. Resources:
As mentioned, I have “hacked” all the WODS,
and provided additional helpful info at
davesherwin.com
Tons of great and useful stuff at
crossfitendurance.com
Try it! You’ll like it, and become a much better
and stronger athlete!