Workout Description
4.75 miles
Why This Workout Is Medium
A 4.75-mile run is a moderate aerobic distance that most average CrossFit athletes can complete, typically taking 35-50 minutes depending on fitness level. Without additional weighted movements, skill demands, or time pressure, this is primarily a cardiovascular endurance test. The continuous nature creates fatigue, but the single-movement format allows pacing and mental management. This falls solidly into Medium difficulty—challenging but achievable for the average athlete without scaling.
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Nearly 5 miles of continuous running demands sustained cardiovascular output and aerobic capacity. This is a pure endurance test requiring significant heart and lung capacity maintenance throughout.
- Stamina (7/10): Running 4.75 miles requires sustained muscular endurance in the legs over an extended period. Fatigue accumulates as glycogen depletes and lactate builds throughout the distance.
- Speed (4/10): While pacing strategy matters, this is a moderate-intensity distance run rather than sprint work. Steady aerobic pace dominates over quick cycling or rapid transitions.
- Flexibility (2/10): Basic hip and ankle mobility suffices for running. No extreme range of motion demands exist; standard running mechanics require only normal joint mobility.
- Strength (1/10): Running requires minimal force production compared to strength training. No external loads or maximal effort movements are present in this workout.
Modality Profile
4.75 miles is a running distance, which is a monostructural (cyclical cardio) movement. Single modality = 100% Monostructural.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 9/10 | Nearly 5 miles of continuous running demands sustained cardiovascular output and aerobic capacity. This is a pure endurance test requiring significant heart and lung capacity maintenance throughout. |
| Stamina | 7/10 | Running 4.75 miles requires sustained muscular endurance in the legs over an extended period. Fatigue accumulates as glycogen depletes and lactate builds throughout the distance. |
| Strength | 1/10 | Running requires minimal force production compared to strength training. No external loads or maximal effort movements are present in this workout. |
| Flexibility | 2/10 | Basic hip and ankle mobility suffices for running. No extreme range of motion demands exist; standard running mechanics require only normal joint mobility. |
| Power | 0/10 | Distance running is a slow, steady-state effort with no explosive movements. Power output is minimal and sustained rather than dynamic or ballistic. |
| Speed | 4/10 | While pacing strategy matters, this is a moderate-intensity distance run rather than sprint work. Steady aerobic pace dominates over quick cycling or rapid transitions. |
4.75 miles
Difficulty:
Medium
Modality:
M
Your Scores: