Bolder Capacity
Your second session.
Second session or standalone conditioning. Build your engine without compromising recovery from primary training.
- Best for
- Supplementary aerobic work
- Duration
- About 1 hour
- Equipment
- Erg machines + minimal accessories
- Beginner-friendly
- Yes
Free for 3 weeks, then $39.99/month. Cancel anytime.
The track
Capacity is your aerobic engine builder.
Designed as a second session or standalone conditioning work, it builds the cardiovascular base that supports everything else. Programmed to complement your primary track without competing for recovery resources.
Who it's for
- Athletes who want dedicated conditioning work
- Competitors adding aerobic capacity to their primary track
- Athletes who prefer low-impact cardio sessions
- Anyone building their cardiovascular base for long-term performance
What's included
- Erg-based conditioning (rower, bike, ski)
- Zone 2 and threshold work
- Interval programming
- Standalone or supplementary programming
- Recovery-conscious loading
Intensity profile
The track sets the dose. The color sets the effort. The cycle sets the direction. The deload lets the work take effect.
- Blue · Recovery 25%
- Green · Zone 2 55%
- Yellow · Sustainable 15%
- Orange · Threshold 5%
- Red · Max effort 0%
Bolder Capacity questions
How long are the workouts?
About an hour. Designed to fit as a second session or a standalone day.
Can this be my only training?
It can, but Capacity is designed to complement a primary track. It builds the aerobic base that makes everything else work better.
What equipment do I need?
Erg machines (rower, assault bike, ski erg) and minimal accessories. Most CrossFit gyms have everything you need.
Which track should I pair this with?
Capacity works with any primary track. Most commonly paired with Elite, Compete, or Base.
Is Bolder Capacity a separate purchase?
Bolder Capacity is part of the Bolder Athlete membership — giving you access to all 9 training tracks for one price ($39.99/mo).
Other tracks
Compare all tracks →
Bolder EliteFor Games-level Masters competitors — the full competitive dose, up to 2.5-hour training days.
Bolder CompeteCompetition training at about 2 hours a day, 5 days a week — built to peak for events.
Bolder BaseThe flagship track: full CrossFit in 60–75 minutes a day, RX dosed for your age group.
Bolder MetconOne piece, one stimulus — a single conditioning piece around one piece of equipment, about 40 minutes.
Bolder ScaledBolder Base's structure with smart modifications — full intent, loads and movements scaled to you.
Bolder BodyStrength & conditioning for real life — no CrossFit required, 60–75 minutes a day.
Bolder MinimalTrain anywhere on minimal equipment — the full Bolder system, stripped to the essentials.
Bolder HYROXRace-specific running, sled, machine, and station work in 90-minute sessions, built for HYROX.
Train Capacity free for 3 weeks.
All 9 tracks included. Switch anytime.
Free for 3 weeks, then $39.99/month. Cancel anytime.