Make CrossFit Feel Cyclical
The Workout (Context)
Down & Dirty — 4 Rounds For Time
- 25/20 Cal AirBike
- 5 Sandbag Cleans (150/100 lb)
- 2 Legless Rope Climbs
Classic triplet: cyclical → weightlifting → gymnastics. The limiter for most? Legless skill and local fatigue—not systemic heart rate.
Why We Care
If you can read a heart-rate (HR) graph, you can:
- Spot where you over-spend (redline too soon).
- Coach transitions to act like active recovery.
- Decide when HR data is useful vs. noisy in mixed work.
Goal: Make a spiky CrossFit piece look as smooth and steady as a tempo run.
What A “Good” Graph Looks Like
Think gradual rise → stable plateau with small waves:
- Bike climbs to working HR.
- Sandbag adds small blips (touch-and-go or fast singles).
- Legless creates a brief valley (composure, grip, breath), then back on the bike.
If you’d confuse the graph with a 12-minute bike time trial, you paced like a pro.
When HR Misleads In Mixed Work
Heart rate is a proxy, not intensity itself. In varied, braced movements:
- HR lags during short bursts, spikes late, and under-represents local failure (grip, lats, pulling).
- Novice legless can force long rests; the graph may look “calm” while the true limiter is forearms, not heart.
Rule: Use HR to learn patterns; use RPE + performance to drive decisions.
Transitions: Free Fitness If You Use Them
Your HR dips between stations whether you plan it or not. Make that dip intentional:
Case Studies (What We Saw)
Similar outputs with different shapes often = different limiters. Don’t over-index on the number—ask what caused the rest?
Environment & Devices Change The Picture
- Heat/Humidity: HR recovers slower; pace must adjust.
- Wrist vs. Chest: Wrist is fine for running; use chest for grip-heavy mixed pieces.
- Sampling/Sync: Short spikes and holds can be missed—validate with splits, reps, and video.
Pacing Cues For This Piece
- Bike: Settle in the first round; aim for a cadence you could repeat within ±3 seconds each round.
- Sandbag: Fast singles or controlled TnG—no extra breaths between reps.
- Legless: Arrive composed; couple breaths, then climb. No chalk unneeded chalk breaks.
Two Simple Drills To Build “Pretty” Graphs
1) Repeatable, High Effort Intervals
Every 3:00 x 6 Sets
- 12/10 Echo Cals + 6 Burpee Box-Overs (24″/20″)
- Goal: Same finish time ±3s each set (HR will climb; pace stays repeatable).
2) Transition EMOM (Active Recovery Skill)
EMOM 12
- Min 1: 12–15 Bike Cals @ smooth pace
- Min 2: 3–5 Sandbag Cleans (150/100)
- Min 3: 1 Legless + 1 Regular Rope Climb
Key Takeaways
- Pretty Graph = Smart Pacing. Gradual rise, stable plateau, minimal chaos.
- HR Is A Tool, Not The Truth. In mixed pieces, RPE and performance rule.
- Transitions Are Training. Breathe, move, and start—don’t loiter.
- Coach The Limiter. Legless skill and grip often dictate the plan.
- Control The Controllables. Heat, devices, and logistics change the data—adjust the pace, not the standard.
