Consistency & Precision–125m intervals

This week’s Crossfit Endurance short intervals are 125m sprints with 30 seconds of rest.  I am working hard the first few days of the week and then recovering for the Head of the Charles on Saturday. 

I chose to implement the workout as sets of 6, 4, and 2.  In reality, the intervals take less than 30 seconds, so I really should have done 7, 5, and 3.  Lesson learned.

This workout sounds easy – 15 strokes then rest, right?  But the lactic acid catches up to you pretty quickly and done at a quick drag factor of 110 (damper 4) on the Concept2, it turns into more like 20 strokes per interval.  The few minutes of rest between sets is not enough to fully recover.  I like it – similar to the old “Tosh” workouts that they used to publish.

Again the key to getting the most out of this workout is precision – keeping the intervals within 2-3%.  It’s also incredibly important to time the starting sequence of each intervals precisely since you have only a few strokes to work with.  I found that doing a “starting sequence” of half-half-3/4-3/4-full worked the best.

Here are the results (seconds per interval):

Set 1:  22.6, 22.5, 22.6, 22.8, 22.9, 23.0 (within 2.2% – hit max)

Set 2:  22.3, 22.5, 23.3, 23.1 (within 4.3% – FAIL)

Set 3:  23.0, 22.9 (within 1% – hit max)

I messed up on the middle set – not sure why exactly, but the scores were all over the place – first two pieces were great, last two were terrible.  In an ideal world I should fail that one and repeat it, I guess.

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