Just for kicks I thought I’d try out the Crossfit Endurance mainsite WOD in the evening today: 9 reps of 1 min on / 1 min off on the Concept2 ergometer, going hard but trying to keep a consistent number of meters per interval. I set the damper at the border of 3-4 and decided to target a stroke rate of about 33 strokes per 1 minute interval, and I kept moving but VERY light on the rest. Here’s what I came up with:
#1: 300 meters
#9: 314 (tried to empty the tank)
average 500m split: 1:38.1
This is a fun one that anyone can do – the intervals are short enough that you can actually count the strokes, just like counting burpees. In rowing we call it lactic acid tolerance – low intensity (LATT-LO), meaning that the intervals are long enough to build lactate in the muscles but with enough rest to flush it so that your numbers don’t fall off a cliff after the first couple intervals.
I wasn’t sure what would happen for 2 reasons: 1) I was really tired from the gymnastics and kettlebell WOD this morning, and 2) I’m used to doing 1-min intervals in June, not February. I could probably push it a little harder next time.