"Train Short to Go Long"

Welcome to the CrossFit Fort Worth Endurance Training Program. Our goal is to provide quality training resources for the athlete that wants to improve their capacity in endurance sports.

What We Provide?
We provide general and sport specific training to supplement your CrossFit training and help prepare you for that next endurance event! We help you integrate CrossFit Endurance (CFE) into your current training effectively. You can select a race or compete with our athletes, and we will help you effectively train for it!

ATO2 represents the philosopy of our training model. We utilize evidence based training in the entire spectrum of the 4 metabolic energy systems to promote athletic performance. While reducing the typical volume associated with most endurance sport training, ATO2 (Anaerobic Threshold->Aerobic Endurance Training) has been designed to develop stronger, fitter and more capable athletes.

Who We Train?
Anyone who has a desire to improve their endurance capacity for either recreation or competitive sport! We train triathletes, runners, cyclist, adventure athletes, urban sport athletes, and anything else that has to do with endurance.

Why We Use CrossFit Endurance?
We have found that the number one complaint of most endurance athletes is the lack of time to train to an adequate performance level and wear and tear on their joints due to repetitive trauma from high mileage training weeks. Our model of training has been developed using CrossFit Endurance and the scientific body of evidence that supports high intensity interval (HIT), strength, power and sport specific training.

We want to recognize the genius of resources that our friends, colleagues and coaches of CrossFit Endurance, have provided. As an affiliate of CFE, our goal is to at best, follow their example!

What We Expect?
If you want to train using our CrossFit Endurance Program, you first become a member of CrossFit Fort Worth. You will then go through an orientation period to familiarize yourself with CrossFit training methods. Then, begin using CrossFit training programming and the endurance blog for Sport specific training. If you are interested in a personalized endurance training program or would like to know more about the ATO2 Endurance Team, please contact us via the contact tab on the navigation bar of the home page or at 817-271-4005 . Membership on the ATO2 Endurance Team is based on consistent effort in CrossFit training, endurance training and dedication to your specific sport. There is an annual fee for ATO2 Team membership.

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The ATO2 Endurance Training Program has been created with the understanding that you have trained specifically to learn your sport. If you have not, we can provide training or you should seek the advice of a coach or trainer within the sport community that you are following. We have the expertise to train in the Swim, Bike or Run. We utilize the best of our own and local coaches with proven results.

Swim Coach - Jennifer Blanchard jb2and3@verizon.net

Running Coach - Darin Deaton dld@crossfitftw.com

This blog is to be used with the Main Site WOD or our main page programming.(Caution, poor programming will come at your cost in fitness and sport). Follow the directions on each day's WOD. If you aren't recovering or achieving times that you should, take a day or two off...Recovery is why you get better, not more training!

With progression, CrossFit 3-5 times per week. Choose ONE sport per day on this site. Single sport athletes should only be following this site 2-3 times per week. Typically perform per week;

1 Interval
1 Tempo/Stamina
1 Interval

This should be spaced throughout the week. Multi-Sport athletes should train no more than 2 workouts per week, per sport on this site. Period! Follow anything else and you are not following this site correctly.

Workout Legend
TT = Time Trial, All out Effort
Tempo = Reduced but consistent pace for Time or Distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.

RPE= Rate of perceived exertion , See RPE scale below.

M = Miles
y = yards
m/y = Meters or Yards
10" = 10 second rest
90” = 90 second rest
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.

SC = Short Course (1-2hrs)
LC = Long Course (2-3hrs)
U = Ultra Distance (>3hrs)
Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).
C2 = Concept 2 Rower

RPE Scale
The Borg Scale is a method to measure perceived exertion that personal trainers and strength coaches can use to determine a clients’ intensity level. Research has shown that accurately using a Rate of Perceived Exertion (RPE) scale correlates to training heart rate, percentage of VO2 max and breathing rate.

There are a number of RPE scales but the most common are the 15-point scale (6-20), and the 9-point scale (1-10).

15 Point Scale

• 6 – 20% effort
• 7 – 30% effort – Very, very light (Rest)
• 8 – 40% effort
• 9 – 50% effort – Very light – gentle walking
• 10 – 55% effort
• 11 – 60% effort – Fairly light
• 12 – 65% effort
• 13 – 70% effort – Somewhat hard – steady pace
• 14 – 75% effort
• 15 – 80% effort – Hard
• 16 – 85% effort
• 17 – 90% effort – Very hard
• 18 – 95% effort
• 19 – 100% effort – Very, very hard
• 20 – Exhaustion