FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

800m Intervals

Why Do We Do This Type Of Training & Why Should YOU!?!?!?

Are your times CONSISTENTLY getting faster at ALL distances (what was your last 5k time compared to a year ago)?

How high can you jump?  (Many marathoners cannot jump onto a 12 inch box).

How many push ups/pull ups/squats/etc can you do?  A CrossFitter can do more.

Have you or are you suffering from chronic use injuries (plantar fasciatis, IT Syndrome, runners knee, etc)?

How many hours do you train a week?  How many hours does your spouse/family wish you trained?  (CrossFit Endurance training 6-8 hours per week & YOU CAN COMPETE at Ultra/Ironman distances.

Why are there no long runs/rides/swims (aerobic) training? – Long runs/rides/swims fall into the category of training we term ‘long slow distance’ “LSD” and is solely aerobic in nature.

Aerobic training has the following benefits and drawbacks:



• Increased cardiovascular function • Decreased muscle mass
• Better fat utilization • Decreased strength
• Decreased power
• Decreased speed
• Decreased anaerobic capacity
• Decreased testosterone levels

As you can see the benefits to LSD training are small compared to all the downfalls that you will have.  Limiting an athlete’s exposure to LSD training will allow them to remain functionally competent in all of their aerobic pursuits, but also allow them to DOMINATE in ALL other areas of fitness.

Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value.  This type of training is the ONLY type of endurance training that can be used without sacrificing the other areas of fitness.

‘Anaerobic Training’ has the following benefits and drawbacks.



• Increased cardiovascular function • Intensity can speed up overtraining
• Decreased body fat
• Increased muscle mass
• Increased strength
• Increased power
• Increased speed

• Increased anaerobic capacity

Anaerobic training trains all three major metabolic pathways; Adenosine Tri-Phosphate (ATP), ATP / Phospho-creatine system, the lactic acid system, and the aerobic system. Different types of training anaerobically will stress one system, two systems, or multiple systems all at the same time.  The time length of the individual efforts combined with the rest periods between efforts determines the system/s stressed.  Don’t forget that as you are training because these metabolic pathways overlap that you using all three and are SIMULATANEOUSLY training your aerobic engine!

Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! Which means LESS INJURIES!! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)

WOD: 3 intervals of 800m w/ 2 min rest


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