CritFit.Net WOD format

All workouts in the CritFit.Net system are written in a rather complicated code. Unfortunately, this is necessary to keep the post to a reasonable size. Many individuals will also cut and paste the WOD into Training Peaks or Golden Cheetah.  In this case, smaller is better. So without any further ado, see below for help understanding the code.

All work outs are typed in 3 parts. For example: 9′ as (8’@Z4 then 1′@Z5) x 5’ RBI

Part 1: 9′

This is the duration of the interval

Part 2: 8’@Z4 then Z5 for 1’

This is the meat of the workout. Basically, what is to be done in each interval.

This interval begins with 8 minutes @ zone 4. Then accelerate to zone 5 for the final 1 minute.

Part 3: x5’ RBI

After completing the work portion of the interval, recover in Zone 1 for 5 minutes.

Definitions:

WOD (Workout of the day)

Zone 1-5 (Zones are based on one of three things: (1) Power meter users will a percentage of threshold power, (2) heart rate monitor users will use a percentage of threshold heart rate. Finally, (3) all of those who would rather not use electronics, rate of perceived effort will be your zone guide. For further guidance on using zones, see the Zones page.

RBI (Rest between intervals)

RBS (Rest between sets)

ME (Maximum Effort)

RPE (Rate of perceived effort)

HR (Heart rate)

%90HR (Percentage of Heart rate)

PWR (Power or Watts)

%90PWR  (numbers expressed as percentages are the percentage of your Threshold power)

The symbol ‘ signifies minutes

The symbol ” signifies seconds