4 comments on “30 days of Crossfit = 15% peak power improvement on the Concept2 erg

  1. Hi –

    Great blog entries. One note regarding your peak power test – it’s actually intended to be a :10 second test rather than a 10 stroke test. I use this for my college athletes at regular intervals.

    The :10 second test is one of those “raw, country strength” things and intended as a measure of your ATP/CP system (overly simplified of course.) It’s a great for assessing 2000 meter and 6000 meter potential. If they’re are discrepancies it gives an indication that time might be best in one area of training over another.

    The reason I’m become such a huge proponent of Cross Fit is that it focuses on the areas of physical development that are typically the limiting factor for most rowers.

    • Todd, thanks for the great insight! Question for you…what is the measurement you typically use for the :10 test? Total meters, lowest split/highest watts achieved, or average split/watts for the :10 piece? The reason I ask is that with these very short pieces, I find that the timing of the first stroke with the already-spinning flywheel can really swing the numbers, sometimes more than the absolute power applied. Interested in your experience on how to minimize this when testing your athletes? Thanks, Marc

  2. Marc,

    Sorry for the tardy response. I use watts and specifically the highest wattage on any given stroke during the 10 seconds. And you are quite correct, movement in the flywheel will have a significant impact on the results.

    Our protocol includes three tests with a minimum of two minutes rest between efforts. The “rest” is an opportunity to have the flywheel come to a dead stop or near dead stop. It would seem to me that comparing results between one testing session and another would require the same amount of time between each effort as to minimize flywheel speed variations. Much easier to do as an individual though but patience is the real key.

    There will generally be some variation between night testing and morning testing. Most folks can generate greater levels of peak power in the evening. But there are lots of things that will have an impact the results. Best to use many pieces of data over time to look for trends – this should show trends rather than a single event.

    Todd

  3. Pingback: Concept2 Peak Power redux « The Crossfit Rowing Blog

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