W.O.D.: Tempo | Time Trial

Sunday, April 13, 2014 • EnduranceTempo, Time Trial



Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m @ 80% race pace

Bike (SUN): 15k @ 80% race pace

Run (SUN): 5k @ 80% race pace

Row (SUN): 8k @ 80% race pace

Ruck (SUN): 10k @ 80% race pace, 65# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SUN): 15k @ 80% race pace

Run (SAT or SI): 10k TT

Post sport and time to comments.


This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

CrossFit Sanitas in Boulder CO hosts a CrossFit Endurance Seminar, April 26th-27th Sign Up Today!

Click here to subscribe to our mailing list!

Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (4)

on Saturday, April 12, 2014 at 09:40 pm
New to CFE
Can someone explain to me why it said on Saturday's 3S workout that a 15K bike was coming up on Sunday but on Sunday's workout it now says to rest. Which is it? Rest or bike?
Brad Williams
on Sunday, April 13, 2014 at 05:40 am
4/143/14 WOD
Tempo Bike this morning. 20 min. Warm-Up (Spin, Pace Increase), 30 min. (15K) Tempo/5 rec., 4 x 4 min./3 rec.- 21 min. Steady, 5 min. Cool-Down.

Foam roll and stretching for mobility good ride to end the week. Really felt body recovering this week with reduce training load. Back to the normal training next week. Body should respond well.
Kevin Power
on Sunday, April 13, 2014 at 02:13 pm
C2 18:10.0
on Sunday, April 13, 2014 at 06:06 pm
Olympic Tri
Had an Olympic tri today, (first one at this distance).

Training in the last week was average, although it meant I was more fresh coming into the race.

Ocean swim, with a mild current, bike was a 5km loop with 8 laps with a large hill, run was flat.

Swim: 28 minutes
T1: 4:44 (was really slow here)
bike: 1hr14min. Happy with this
T2: 1:42
Run: 47:01.

Run felt terrible, might be that I went too hard out on the bike, but this whole tri was hard to get motivated for and the run reflected this.
Comments are closed for this post.