***“You can fake a mile. You can’t fake fatigue.”***

What do Ironman races, CrossFit champions, and the FDNY have in common?

According to elite endurance coach Chris Hinshaw, they all demand high-level aerobic capacity. But it’s not just about how hard you go — it’s about how long you can stay ready.

In this episode of The Firehouse Strength & Conditioning Podcast, Chris joins host Eric Haskins to unpack the science of fatigue, firefighter performance, and personalized pacing — and why the fire service must take these lessons seriously.

What Is Aerobic Capacity?

Aerobic capacity is more than VO₂ max. It’s your body’s ability to:

Take in oxygen
Deliver it to working muscles
Use it efficiently to create energy

“I specialize in events over three minutes where your dominant energy system is aerobic.” — Chris Hinshaw

For firefighters, aerobic capacity is what allows you to recover between calls, stretch a bottle of air, and maintain performance under pressure.

The Problem with Traditional Training Models

“Most programs use an event-centered model. They don’t care who you are.” — Hinshaw

Generic training programs — like downloaded 12-week PDFs — don’t account for:

Training history
Current fitness level
Injury background
Strengths and weaknesses

Instead, Hinshaw uses an athlete-centered model: personalized pacing, intelligent rest, and measurable progress.

Fatigue Factor: You Can Fake a Mile, But You Can’t Fake Fitness

In 2014, CrossFit introduced Triple 3:
3,000m row • 300 double unders • 3-mile run

Even elite athletes ended up walking.

Why? Fatigue factor — your rate of slowing during longer events.

“That rate of slowing tells you more about your fitness than a one-mile PR ever could.” — Hinshaw

This concept directly applies to the fireground. Can you keep working — or are you a liability after 5 minutes?

Why This Matters for Firefighters

Firefighters often sprint up stairs or hit every evolution at max effort. But Hinshaw challenges that:

“The job isn’t about how fast you get to the top. It’s about being able to perform when you get there.”

If aerobic efficiency helps stretch a bottle of air from 20 to 22 minutes, you just increased your operational capacity by 10% — without adding personnel.

From CrossFit to the Fire Service

Hinshaw’s methods have helped:

34 CrossFit Games champions
Rich Froning
FDNY
Denver Fire
Special Ops military units

He collects real-world data — like Echo Bike wattage drop-offs — from thousands of athletes to identify and target weaknesses. That same precision is now being used to build better firefighters.

Train to Last, Not Just to Go Hard

“If the stimulus is nothing, you get nothing.” — Hinshaw

That means:

Active recovery > Passive rest
Sustainable intensity > Maximal output
Personalized pacing > Cookie-cutter plans

Most firefighters don’t need more high-intensity. They need better aerobic base, better recovery, and better education.

Takeaways for the Fire Service

Know your fatigue factor
Learn your sustainable pace
Train recovery just like intensity
Use data, not ego, to drive performance
Focus on the bottle, not just the fire

Because in this job — capacity > demand.
And if you can endure the demands of the fireground, you own it.

🎧 Listen to the full episode with Chris Hinshaw on The Firehouse Strength & Conditioning Podcast — now streaming on Spotify and Apple Podcasts.

CLICK HERE to get access to Chris Hinshaw’s Aerobic Base Building Program for Firefighters

Fatigue Factor & Fireground Readiness: Lessons from Chris Hinshaw