Develop Your

Engine & Stamina

with Chris Hinshaw

The Aerobic Capacity Seminar is recognized by the CrossFit Certification Department to offer continuing education for Certified CrossFit Trainers.



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 athlete 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.

Chris will be your coach to guide you during your workouts with specific interval times. The advanced pacing feature of his program removes any guessing on picking the correct workout intensity so that you will maximize performance gains with the traditional filler miles. Our goal is to efficiently develop your speed, power and endurance.

The 2 weekly workouts, when combined with your existing CrossFit training, has been proven to develop substantial performance gains in the everyday athlete up to the 2014 CrossFit Games Champion.

“So grateful to be working with this genius! By far the most knowledgeable person I’ve ever met running wise!”

This plan also comes with Coach Chris’ comprehensive Dynamic Warm-Up Guide explaining Coach Chris’s warm-up methodology and all the workout terminology plus biomechanics tips. Coach Chris has programmed fun, challenging and confidence-building endurance workouts for any athlete.

Personalized Program

All workouts are personalized to you and will be delivered to your email and Metron account on the day they are scheduled. Each exercise within a workout is hand picked by your coach and is personalized with target paces to help you maximize your results.

Exclusive Community Access

Once you enroll, you will have access to the program community. Here you will get the latest information about the program such as upcoming exclusive events and be able to collaborate with other members, sharing progress, tips and inspiration!


  • “So grateful to be working with this genius! By far the most knowledgeable person I’ve ever met running wise!"

    Camille LeBlanc Bazinet
    Camille LeBlanc Bazinet2014 CrossFit Games Champion
  • He’s the Rich Froning of running.” “He doesn’t just talk it.  He walks it and that’s what I think is important in any sport … it builds some respect that you can’t create.   You have to earn it.”  “The biggest thing I learned from doing all this work with him is pacing appropriately, and how much that really makes a difference

    Jason Khalipa
    Jason Khalipa2nd place (2013) & 3rd place at the 2014 CrossFit Games
  • The best running coach/program designer around.”  “Thanks to @hinshaw363, I have slowed down and begun developing a true aerobic base for 2015.  The man is unreal at programming for endurance – a long standing weakness for yours truly.

    Matt Chan
    Matt Chan2nd place at the 2012 CrossFit Games
  • I’ve been working with Chris for the last year – he has taken my endurance training to the next level.  Based on his extensive knowledge, he drafts a plan to help athletes achieve their true potential.  You can’t help but enjoy running with such a passionate coach who motivates you to work hard.

    Alessandra Pichelli
    Alessandra Pichelli4th place at the 2013 CrossFit Games
  • I have been working with Chris for almost a year now and he has impacted my athletic abilities more than I could have ever imagined.

    Lindsey Valenzuela
    Lindsey Valenzuela2nd place at the 2013 CrossFit Games
  • He’s the real deal!

    Pat Sherwood
    Pat SherwoodHost & Analyst CrossFit Games
  • I shaved off 40 seconds off of my mile since @hinshaw363 started working with me on my running!  Thanks so much!

    Lauren Fisher
    Lauren Fisher9th place at the 2014 CrossFit Games
  • I appreciate all the work you have done and continue to do.  You are an awesome coach and friend.

    Neal Maddox
    Neal Maddox9th place (2013) & 15th place at the 2014 CrossFit Games
  • One of the most talented coaches I have ever met.  When it comes to understanding endurance and building capacity for CrossFitters in those modalities he is the best.  He has helped me so much!

    Miranda Oldroyd
    Miranda Oldroyd5th Place NorCal Team Member at the 2014 CrossFit Games
  • I am by no means a natural runner, and it's something I have always struggled with. Since working with Coach Chris I have improved on all aspects of my running including my form, my capacity for longer runs, and my speed. But the thing I like most about Chris is how positive he is.

    Gretchen Kittleberger
    Gretchen Kittleberger5x CrossFit Games Competitor
  • He is the person who has somehow made running fun and tolerable for all of NorCal CrossFit.  There is a lot of talk from top coaches in the CF games about building an aerobic base and I think there is a ton of value here.

    Pat Barber
    Pat Barber5th place NorCal Team Member at the 2014 CrossFit Games
  • At the Games, there was a lot of running, a lot of longer events.  Chris helped me tremendously like on the Row, Naughty Nancy the Burden Run, all that…everything Chris did helped me in every single workout.  Teaching me pacing; I would definitely give him credit for how well I did at the Games.

    Garret Fisher
    Garret Fisher5th Place at the 2013 CrossFit Games

Coach Chris

A former All American swimmer and an experienced professional triathlete with top international finishes including a 2nd place overall finish at the Hawaiian Ironman World Championships, 2-time member of Team USA at the Hawaiian Ironman, 2nd place overall finish at the Ironman World Championships in Canada, and a 1st place overall finish at Ironman Brazil.

Coach Chris has been a CrossFit athlete for 6 years. He specializes in endurance coaching for the CrossFit athlete. Chris is a CrossFit Level 1 trainer, CrossFit Competitor Course certified, CrossFit Endurance certified, CrossFit Mobility certified, Certified Rocktape Doc, NC Lab Scientist, and coach at NorCal CrossFit.

Coach Chris is the endurance coach to more than two-dozen Games athletes including Camille Leblanc-Bazinet, Jason Khalipa, Rich Froning, Matt Chan, Lindsey Valenzuela, Alessandra Pichelli, Dan Bailey, Julie Foucher, Lauren Fisher, Neal Maddox, Garret Fisher, Gretchen Kettleberger, Rory Zambard, and Cole Sager.


Can anyone participate?

Yes. This program is designed for CrossFit coaches, trainers, and athletes of all levels. No prior experience with endurance coaching and/or training is required to participate.

Will Coach Chris share his Games athlete programming methodology?

Coach Chris uses the same assessment and programming methodology for every athlete he coaches. It should be noted that while Chris has had enormous success with CrossFit Games athletes, he has had the same success with other athlete types over throughout his 30+ years of experience.

Will your Aerobic Capacity programming reduce my overall strength?

None of my elite or recreational athletes have experienced any reduction in their max lifts.  In fact, every athlete has continued to set new personal records.  In many cases, those PRs occur on the same day a workout is performed.  As example, Camille recently set a 200kg snatch PR on the same day she ran 6800m on the track.  Camille is in her second year of on-line programming.  Another example, Rich Froning recently set PRs in his vertical jump, should press, back-squat, and dead-lift.  Rich just started his 10th week of on-line programming.

What types of workouts are included?
  • Aerobic Threshold:  Steady workouts at a moderate intensity to develop fuel efficiency (burn fat), muscular skeleton system, and aerobic endurance.
  • Lactate Threshold:  Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and/or sets.
  • VO2 Max:  Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and/or sets.
  • Speed Endurance:  Very low volume workouts with interval distances less than 60sec.  Extremely high intensities.  Used to recruit fast twitch fibers and force them to develop endurance.  Full recovery between reps and/or sets.
  • Strength Endurance:  Low volume workouts with high intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers.
What happens if I miss a workout?

We are evaluating your progress on a weekly basis. The programmed workouts must be completed within a week period to move forward to the following week. The Aerobic Capacity program is a weekly progression that must be followed in order to maximize the results.

Can I participate if I have an existing injury?

If you’re injured and the injury affects running or any other endurance related exercise, you unfortunately cannot participate.

What if I have a question regarding my technique?

You will have access to content library which will includes technique videos.

Will you go over nutrition at all?

We will occasionally include nutritional content although the core of this program is concentrated on aerobic capacity.

Will my workouts be personalized?

Yes! All workouts in our system will be personalized based on your latest performance data. Coach Chris will utilize tools that help create the most accurate workouts based on your athletic level and goals.


What you get?

  • Each week includes 2 running workouts with personalized pace targets that have been used by CrossFit athlete to develop running speed, strength and endurance
  • The running workouts will sync perfectly into your exiting CrossFit training program

Who it's for

  • Coach Chris designed this weekly plan for current CrossFit athletes who have at least 3 months of CrossFit experience and has completed one or more 5Ks or longer distance running events
  • Athletes should be comfortable running 2x/week with their longest effort being 30 minutes
  • Athletes should have recent experience with high-intensity workouts such as speed intervals and tempo runs


  • Coach Chris created this program for the CrossFit athlete that wants to maximize their aerobic capacity while developing a more efficient aerobic engine and muscle stamina
  • Athlete will be occasionally ask to test their performance gains at various times during the progression. All performance gains will be used to update your personalized pace targets for future weekly workouts


  • During the on-boarding process, athletes will be asked to perform and record a max effort 400m and a mile for time. Coach Chris uses these times to program your personalized paces for each workout
  • The workouts will require a running watch or timing system to keep track of your interval pacing and record your results
  • While access to 400m running track is not required, it is preferred to verify pacing and interval distances
  • A desire to consistently put in hard work and take your aerobic system to the next level!