Saturday 19th May at 7:30am, for 7 Saturday’s concluding 30th of June.

This program is suitable for everyone and will increase your capacity across every form of exercise from durations of 2.5mins up to 90mins.

Sometimes as CrossFitters we love to “Grip and Rip it” while often forgetting about the efficacy and efficiency of our movement. How many times have you finished your first round of Cindy in 40 seconds but finish with just over 10 rounds, which is an average 2mins a round?

The Aerobic Capacity Course will teach you about pace and recovery and improve your 1-mile run time.

Benefits of Aerobic Capacity Course

  • Improve your maximum sustainable intensity during workouts
  • Learn how to pace your workouts
  • Increase your ability to recover during workouts
  • Improve your 1 mile run time
  • Improve breathing technique

Programming encompasses

  • Aerobic Threshold
  • Lactate Threshold
  • VO2 Max
  • Strength Endurance, and
  • Speed Endurance Training

You will undertake 3-sessions a week, one with the Coach and group on Fridays, and two in your own schedule each week (20-45min). You can complete these at the box, at home or even on holiday.

Whether you’re planning on taking part in a half or full marathon this year, or looking to improve your run times and WOD performance, the Aerobic Capacity course will get you results.  If you have training partners that are keen to join you, they are more than welcome.


CrossFit Auckland Central
122 Mackalvie Street, Ponsonby


Pay in full in-club or through our online shop to secure your place; eftpos and credit card facilities available. Only 20 places available.

Members $180
Non Members $210

Questions? Contact Dave or phone 021 028 45451‬.


“I would recommend the aerobics capacity workshop to anyone who is wanting improve their running ability and build on their strategies for WODs.

Typically I would go as hard and fast as possible, but often I would blow out and die or just lack the energy to keep up momentum especially on AMRAP WODs. Now, I know where my limit is and I hover just below it resulting in higher reps over the total time of the workout.

I really noticed the difference doing the recent Gym Class Heroes competition. My recovery time was much faster and my stamina went much further than ever before. Over the 6-week course, I achieved a personal best of 33sec off my 1 mile run. I got a lot out of the course, and will consider doing it again next year.”

Olly Smith, CFAK Central

By |May 9th, 2018|Seminars & Clinics|0 Comments

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