aerobiccapacity.com

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AerobicCapacity.com, led by Chris Hinshaw, offers world-class endurance training, proven workouts, and expert coaching to help athletes of all levels improve aerobic fitness, stamina, and race performance. Designed for the fitness to competitive athlete, this is a personalized weekly endurance program by Chris Hinshaw – CrossFit Games coach and 10x Ironman endurance competitor – for the Crossfit a

thlete wanting to optimize their aerobic capacity. Coach Chris has designed a supplemental training program that starts with moderate aerobic workouts and progresses into race-pace simulated intervals. All the interval workouts have individually prescribed pace ranges that are based on an advanced algorithm using your current performance data.

A hill should change your pace.It doesn’t always need to change your effort.One of the easiest ways to turn an aerobic r...
09/13/2026

A hill should change your pace.

It doesn’t always need to change your effort.

One of the easiest ways to turn an aerobic run into a harder session is to fight the terrain and force the same pace uphill.

Speed drops because the demand of running changes.

That is expected.

If the goal of the session is controlled aerobic work, let pace respond to the terrain while you protect the intended effort.

Slow down uphill.

Regain rhythm over the top.

Let speed return when the terrain allows it.

The target is not always a number on the watch.

Sometimes the skill is maintaining the right effort while the number changes.

Control the effort.
Let pace move.

Lactate is not a waste product your body simply needs to get rid of.It is a fuel your body can use.During exercise, lact...
09/12/2026

Lactate is not a waste product your body simply needs to get rid of.

It is a fuel your body can use.

During exercise, lactate can move between tissues and support energy production. Your muscles and heart can use it. It can also be converted back into glucose.

That changes how we should interpret the number.

A blood lactate reading does not measure production alone. It reflects the balance between lactate entering and leaving the bloodstream.

And lower does not automatically mean better.

Reduced muscle glycogen can lower blood lactate during an exercise test. A lower reading may therefore reflect different fueling rather than improved fitness.

This is why I want context before changing the training plan.

Was the test the same?

Was the workload the same?

Were fueling, conditions and sampling comparable?

Standardizing those factors makes the comparison more meaningful. Then we can interpret the lactate response alongside pace, power and perceived effort.

Aerobic training can improve how the body handles lactate. But that does not make the lowest possible reading the objective of every session.

The objective is to develop the capacity required for the task.

Understand the fuel.
Standardize the test.
Coach the response.

The fastest first rep does not make it the best session.In repeat-based training, the question is not simply how much ou...
09/11/2026

The fastest first rep does not make it the best session.

In repeat-based training, the question is not simply how much output you can produce when you are fresh.

It is how much of that output you can reproduce as fatigue accumulates.

Start too aggressively and the cost shows up later:

Pace drops.
Mechanics change.
Recovery becomes harder.
The intended stimulus changes.

That does not mean every rep needs to be identical.

It means the opening effort should leave enough performance available to execute the work that follows.

Don’t win rep one.

Build a pace you can own across the set.

Repeatability is performance.

The fastest first rep does not make it the best session.In repeat-based training, the question is not simply how much ou...
09/10/2026

The fastest first rep does not make it the best session.

In repeat-based training, the question is not simply how much output you can produce when you are fresh.

It is how much of that output you can reproduce as fatigue accumulates.

Start too aggressively and the cost shows up later:

Pace drops.
Mechanics change.
Recovery becomes harder.
The intended stimulus changes.

That does not mean every rep needs to be identical.

It means the opening effort should leave enough performance available to execute the work that follows.

Don’t win rep one.

Build a pace you can own across the set.

Repeatability is performance.

Your breathing is giving you information before your watch does.As intensity rises, ventilation increases and maintainin...
09/09/2026

Your breathing is giving you information before your watch does.

As intensity rises, ventilation increases and maintaining controlled breathing becomes progressively harder.

That makes breathing useful feedback for pacing.

If an effort is supposed to remain controlled but your breathing becomes chaotic early, the problem may not be your fitness.

You may simply be spending too much too soon.

Listen for the change.

Can you control the rhythm?

Can you recover your breathing without reducing output?

Can you maintain the intended effort without constantly fighting for air?

Data matters.

But so does the athlete’s response in real time.

Breathing is feedback.
Use it.

“Hard” is not a physiological intensity.Exercise exists across distinct intensity domains.In the moderate domain, physio...
09/08/2026

“Hard” is not a physiological intensity.

Exercise exists across distinct intensity domains.

In the moderate domain, physiological responses can stabilize.

Move into the heavy domain, and the metabolic cost increases — but a delayed steady state can still be achieved.

Cross Critical Speed or Critical Power into the severe domain, and something fundamental changes:

A metabolic steady state can no longer be maintained. Physiological disturbance continues to develop until exercise tolerance is reached.

That distinction matters for programming.

Two athletes working at the same percentage of maximum heart rate, VO₂max, pace, or power are not necessarily experiencing the same physiological stimulus. Research has specifically questioned fixed percentages of maximal anchors as a reliable way to prescribe exercise within distinct intensity domains.

So don’t just ask:

How hard was it?

Ask:

Which domain were we training in — and was that the response we wanted?

Know the domain.
Know the stimulus.
Train with intent.

Same pace does not always mean the same internal cost.During prolonged steady exercise, heart rate can progressively ris...
09/07/2026

Same pace does not always mean the same internal cost.

During prolonged steady exercise, heart rate can progressively rise even when external output remains relatively constant.

This is known as cardiovascular drift.

As exercise continues, heart rate tends to increase while stroke volume can decrease. Heat stress and dehydration can amplify the response.

For the athlete, that creates an important coaching lesson:

A rising heart rate does not automatically mean you increased the pace.

And holding the same pace does not mean the physiological demand stayed the same.

That is why we need context.

Watch heart rate.

But also watch pace or power, duration, environmental conditions, breathing, and how the athlete is responding.

External output tells you what the athlete is doing.
Internal response tells you what it is costing them.

Don’t coach one number.

Easy days are not failed hard days.They have a different job.If every session becomes moderate or hard, recovery starts ...
09/06/2026

Easy days are not failed hard days.

They have a different job.

If every session becomes moderate or hard, recovery starts competing with training.

Keep easy work easy enough to recover, accumulate aerobic volume, and protect the quality of the sessions that actually need intensity.

You don’t need to win the easy day.

You need it to prepare you for the work that matters.

Easy days protect hard days.

Feeling Zone 2 is one skill.Coaching it in another athlete is another.At Go Full Hybrid with adidas, the Train-the-Train...
09/05/2026

Feeling Zone 2 is one skill.

Coaching it in another athlete is another.

At Go Full Hybrid with adidas, the Train-the-Trainer masterclass put athletes in the coach’s role.

The focus: observing and assessing breathing rhythm and cadence during Zone 2, easy aerobic work that supports cardiorespiratory endurance.

Understanding how that effort feels in your own body is the starting point.

Learning what to watch, what to listen for, and how to coach another athlete is the next step.

Not just completing the session.

Understanding the athlete doing it.

Feel it. Observe it. Learn to coach it.

adidas Training adidas UK

Your heart rate does not exist in isolation.A heart rate you see while running does not automatically represent the same...
09/04/2026

Your heart rate does not exist in isolation.

A heart rate you see while running does not automatically represent the same training demand when you row or bike.

The cardiovascular system is still doing the work.

But the movement changes.

Muscle recruitment changes.

Body position changes.

Mechanical demand changes.

Local muscular fatigue changes.

And the relationship between heart rate and sustainable output can change with it.

That is why simply taking one set of heart-rate zones and applying them identically across every modality can miss what the athlete is actually experiencing.

Use heart rate.

But put it in context.

Look at pace or power.

Watch breathing.

Watch mechanics.

Look at repeatability across the session.

And understand how that individual athlete responds to that specific modality.

The number is data.
The athlete gives it meaning.

Don’t coach one number.

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Glendale, AZ
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