This morning I did a Crossfit Endurance workout of 3 x 3 minutes on, 3 minutes off on the Concept2 ergometer. I was tired after a late night of travel, weird time zone and business meetings, and frankly my body was not really awake and mobile. I figured that I would have significant dropoff between pieces, but actually it was not too bad, although my splits were slower than usual.
The picture is hard to see. The workout as prescribed called for keeping the highest average watts consistently between pieces. I much prefer to convert this into keeping consistent meters rowed over a timed piece, which on the C2 is the same thing expressed a different way as there is a linear relationship between split time, watts, and meters. You can use this watts calculator to do the conversion.
I rowed the three pieces as follows:
|Meters||Ave. split||Ave. watts|
Normally I would baseline this workout for a heavyweight man closer to 385 watts, but the consistency in my results was better than expected for how I felt. I have not been on the C2 for several weeks, preferring to row on the water in my single. Being able to channel the “feel” of water rowing really helped with consistency between pieces. It was not about raw power, but about being able to maintain a smooth power curve for 90 strokes at a time. I didn’t really look at the monitor during the pieces – I just visualized on-water rowing and counted out 90 strokes.
I tend to perform better in the late afternoon, so I would expect if I repeated this WOD I would use the same approach but expect sub-1:40 splits.