Intensity & Crossfit: How to Auto Regulate your Training

We never train at 100%, 100% of the time. So be smart and learn how to regulate the intensity of your Crossfit training accordingly.

For most of us when we train we use a predetermined load to dictate intensity.

  • For endurance type training we may use split times or wattages.
  • Strength work may require us to use % of 1 rep max (1RM).
  • This all ensures we are working within the desired ranges, in order to get the most progress.

As technology becomes more accessible, we are relying on the numbers from our training more and more.  This is partly because our scientific knowledge is improving and partly because we are now quite a tech savy society who likes gadgets and gizmos. For the most part it is good that we can organize and become more accurate and efficient with our training and it’s intensity.

USING YOUR NUMBERS AS A GUIDE NOT A DICTATOR

Human nature often takes us to the extreme. Our numbers can become a dictator  rather than a guide. Many athletes become bogged down in the numbers. If they fail to hit a certain target on a given day then the session is a disaster. This can do strange things for motivation. Some may become despondent and others become frantic in trying to make up for failure. A panicked athlete tends to make strange moves and this can have a detrimental effect on the overall plan.

Ron Ortiz crossfit box jump intensity
Ron Ortiz using intensity to enhance performance

OUR READINESS TO TRAIN CHANGES FROM DAY TO DAY

Something we all need to remember is our training status. This is also referred to as readiness to train. In many cases the pre determined numbers that we use don’t consider this. In some cases they do. If our percentages are based on our best performances, then we are comparing ourselves to us at our 100% best. This can create issues. For example if we lose sleep or have exams or any sort of emotional stress, our body will not be at 100%.

  • Dehydration
  • Hot weather
  • Cold weather
  • Missing a meal
  • Or even the wrong shoes can impact on performance.

Our targets on paper may not take this into consideration. Many determined athletes may force a performance in training as a result. This can result in major implications for performance and recovery down the line.

In order to avoid such a scenario from occurring an athlete may incorporate some form of auto-regulatory management of training. This basically ensures that the athlete alters load based on readiness to train.

Front rack mobility in crossfit intensity
No-one is at 100%, 100% of the time, so train accordingly

ENDURANCE AND PERFORMANCE

In endurance sports many athletes work off wattage based on physiological testing conducted prior to their training block. Both wattages and heart rate (HR) are normally measured during these tests. The great thing about HR is that it reflects readiness to train.

HR variability is a good indicator of fatigue. Higher resting HR suggests greater fatigue or an incomplete level of recovery. An elevated HR will also be present during training. So for any given load or wattage the HR will be elevated. If the athlete used HR as the determinant of training load they might still cycle at 40% of HR max but the wattage may be lower than an optimal 40%. This does not matter as the athlete is at 40% capacity for that given day. If that’s his plan for the day then he will achieve the same thing without exceeding recovery.

If an athlete only used wattage he may force his body to reach a wattage but his heart rate may increase to 60% and exceed daily prescriptions. If he does this regularly he or she will be following a different program than originally planned. They will actually be training out of their zones. For that reason many athletes may want to use HR to dictate training load and monitor wattage or split times as a means of feedback on performance.

STRENGTH AND PERFORMANCE

Strength athletes are just as susceptible to these issues. Normally, strength athletes train based on a 1RM which may be tested at monthly intervals. While this is a very practical and largely successful method, some advanced athletes may run into problems.

Hatlex at FIBO male crossfit athlete intensity training with kettlebells
Intense performance

We can see that for team sport athletes weekly competition makes percentage based training very problematic as weekly loads vary massively. Again mundane things like work schedules, study and diet can also impact our daily readiness to train. It is extremely difficult to control all factors involved. 80% today may be more like 90% tomorrow.

There are apps available that make good guidelines available which can be used to monitor the speed of the barbell and the intensity of the workout. This can be used to keep you within the ranges acceptable for your goals. It will also take into consideration how you lift on that given day. As long as you are within speed ranges you avoid exceeding your training intensity.

WORKING WITH A DAILY 1RM

Another less scientific method is using a daily training max. On a given day you may work up to a 1RM for a given lift. This would not necessarily be a true 1RM but something that can be achieved without needing to get fired up, or creating any substantial fatigue. Some may put a time cap on establishing this 1RM, for example 10mins to establish 1RM. The athlete would then perform working sets based on a percentage of this daily 1RM. This can be a very effective way for an athlete to train without any additional technology.

REGULATING THE INTENSITY OF YOUR TRAINING

Regulation of training intensity is very important for an athlete. Most athletes now understand that training smart is as important as training hard. While we don’t want to go overboard with the concerns around our training we do want to give ourselves the best possible chances to progress. After all that is why we train. A good coach should be looking to factor in methods of both monitoring and prescribing appropriate loads for training.

‘It is quite easy to push an athlete; it does not necessarily mean that you are improving them.’

Experiment to see what is practical and effective for your athletes and training. Always remember consistent progress is the real goal!


Ron Ortiz crossfit box jump intensity © Ron Ortiz

Front rack mobility in crossfit intensity © RX'd Photography

Hatlex at FIBO male crossfit athlete intensity training with kettlebells © RX'd Photography

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About The Author

I am an ex International sailor, having represented Ireland at multiple World and European Championships. I am currently completing a Masters degree in Exercise Physiology at Trinity College Dublin. I work as a performance consultant to many athletes from club to elite level, in a wide range of sports. I am fascinated by all things relating to Human performance. I believe that a theoretical and scientific foundation combined with practical application ...

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