“Wow this athlete has such an amazing conditioning!”
In a lot of sports ONE fitness marker such as VO2max, Anaerobic Threshold, Functional Threshold Power, 1RMs etc... is usualy enough to predict who is going to do better on some particular events.
In Crossfit, Conditioning is the application of all the fitness assets (vo2max, strength, anaerobic threeshold, power, skills) to a goal or test.
Some events can be easily predicted :
🏃On a 5km run having a higher VO2max will definitely predict a higher ranking. But this is one end of the fitness spectrum.
⛔On the other end of the spectrum, Having the highest VO2max will probably not help much in a 1RM snatch Event (another type of “specialised event”)
❔So what is the application of all the fitness markers in a full test of fitness such as qualifiers workouts, opens or competition?
➡️ If we take the majority of the Tests, the first limitation you can have is your level of skills. But once you get that barrier out of the way and admit that the athlete masters all the movements, the most limiting factor will be your CAPACITY to keep moving on a particular exercise and transition quickly from one to the other. It is then crucial to hit every aspect of your energy metabolisms and not only perform the sexy 21-15-9 workouts to increase your work Capacity.
Spending time on developing a well rounded Conditioning to perform well on the 5-20’ window of tests goes through :
Aerobic training: good for building endurance and improving your cardiovascular and respiratory function. This means that your heart and lungs become stronger and more efficient, enabling you to train harder and longer as your fitness levels improve.
🚛 Aerobic* capacity at lighter pressure, longer workouts (Nose breathing, zone 2 HR ~40+ minutes).
🌬 Aerobic power* with some longer high intensity pieces such as 3-6min rowing repeats, or sustainable pace longer metcons.
Anaerobic training: Exercices performed at a harder intensity than aerobic exercise, typically between 80 - 90% of your maximum heart rate and is a fantastic way of improving your fitness levels once a baseline aerobic level of fitness is achieved.
🏋♂️ Anaerobic* capacity on the shorter, Classic, CrossFit metcons or your Assault bike best friend 😉.
🏎 Anaerobic power performing some really short bursts of energy.
💪 All the above can be done endurance style either on bike, row, ski erg or running but also through functional movements like CrossFit wods.
🏴☠️We love the variety and you can be sure you will hit this full range of workouts each week with PiratesProgram.
*Aerobic means 'with air' and refers to the body producing energy with the use of oxygen. *Anaerobic means 'without air' and refers to the body producing energy without oxygen. This is typically exercise that is performed at a higher intensity.
*Aerobic power is the ability of the muscles to use oxygen received form the heart and lungs to produce energy. More efficient this process becomes, aerobic power improves