The following sample workouts are meant to increase your aerobic capacity. They can be done on a track or a rowing machine can be used as a substitute.
Learn more about building your endurance, by visiting our dedicated aerobic capacity resources page that contains valuable tips & technique posts.
Interested in more workouts? Feel free to check out our assault bike and rowing workouts workouts as well.
Workout 1
200m Run
-rest 5 min-
EMOM 10
200m Run
Workout 2
1600m
-rest 4 min-
1200m
-rest 3 min-
800m
-rest 2 min-
400m
-rest 1 min-
200m
Workout 3
2 x 800m
-rest 4 min-
3 x 600m
-rest 3 min-
4 x 400m
-rest 2 min-
Workout 4
3 x (500 easy + 300 fast) – no rest between distances or sets
-rest 3 min-
3 x (400 easy + 200 fast) – no rest between distances or sets
-rest 3 min-
3 x (300 easy + 100 fast) – no rest between distances or sets
Workout 5
800m-600m-400m-200m
1 min rest between each distance
3 min rest between each round
Workout 6
Run 400m
-rest as needed b/t rounds-
Workout 7
4:00 Run (Easy)
1:00 walk
2:00 Run (Moderate)
1:00 walk
1:00 Run (Hard)
1:00 walk
:30 run
-Rest 3:00 between rounds-
Workout 8
4 x (300m + rest 15 seconds + 200m) rest 1 min b/t sets
-rest 4 min-
2 x (400m Run + rest 20 seconds + 200m Run) rest 1 min b/t sets
-rest 3 min-
1 x 600m Run
Workout 9
4 x 400m
-rest 15 seconds b/t each set-
-rest 3 min b/t rounds-
Workout 10
Run 500m at fast pace
-rest 1 min-
Run 300m at faster pace
-rest 4 min b/t rounds-
Workout 11
3 x 300m at fast pace
-1:30 rest b/t intervals-
-4 min rest b/t rounds-
Workout 12
100m sprint
300m recovery jog
-no rest b/t rounds-
Workout 13 (BONUS)
100m sprint
100m recovery jog
100m sprint
100m recovery walk
100m sprint
-rest 5 min b/t rounds-
