The Enduro Project
In April, we asked for volunteers to participate in a unique project: an attempt to improve both their aerobic and anaerobic capacity simultaneously through METCON (metabolic conditioning.) We standardized the time frame of their workouts to ensure the same relative intensity. We chose weights for the workouts based on the total output (Joules) of work performed during that time frame. And each week, we increased the total work output while keeping the workout timeframes relatively constant.
For example, in Week #1, participants performed 50,000 Joules of work in each workout. The length of the workouts varied, but the output stayed the same; in weeks two, three, and four, participants gradually increased the total work to 75,000J; 100,000J; and 125,000J respectively.
Before the Enduro Project began, participants were tested in a broad array of metabolic challenges. They all participated in Fight On Friday, which is a CrossFit – specific challenge lasting 17 minutes with two one-minute breaks. They also participated in some peer-reviewed aerobic and anaerobic tests:
1. The O'Neill Ergometer Endurance Test – an aerobic test done on the rower;
2. The RAST Test – a measure of sprint power achieved and maintained over a short time frame;
3. A Tabata Test – a measure of short-duration stamina in the upper and lower body;
4. Waking heart rate
5. Athletes were also asked to record their maximum and average heart rates during the first 3 tests.
Frankly, we didn't expect a LOT of change, especially to heart rate levels, in a month. But EVERYONE improved at EVERYTHING, with one small exception that, I'm sure you'll agree, is a worthy sacrifice.
The example given below is probably the most dramatic improvement, but it's also the most comprehensive set of results available. Participants struggled with shift changes, vacation time, and odd training schedules all month, and STILL saw marked improvement. Here's a glimpse of what's possible:
Fight Gone Bad score: April 1 – 282; May 1 – 320 (13.5% improvement)
HR during Fight Gone Bad: April 1 Average: 156, Max: 185; May 1 Average: 162, Max: 178
Aerobic Test (metres rowed in 4:00): April 1 1016m, May 1 1079m (6% improvement)
HR during Aerobic (O'Neill) Test: April Average 150, Max 175; May Average 148, Max 170
Stamina Score (Tabata total): April 224, May 271 (21% improvement)
HR during Stamina test: April Average 146, Max 163; May Average 148 Max 170
RAST Test (power loss over time, or Fatigue Index) April 5.04, May 7.03
HR during RAST test: April max 182; May max 171.
The RAST Test would appear, at first glance, to indicate that the athlete was losing MORE power per 20m sprint than before the Enduro Project; that his ability to generate power was slipping faster. However, consider how much actual power was generated:
Date Maximum Power Minimum Power Total time for 6 sprints Average Power
April 5 472 282 37.72s 402.5
May 16 643.2 395.1 35.29 486.2
Even though the athlete appears to have been losing power more rapidly in May, his average power was so far above April's test that he was still remarkably farther ahead.
Other athetes posted similar results: all improved not only in Anaerobic(glycolytic) capacity, but also in aerobic (oxidative.) Training the overlaps works, even if running is your sport. Adding very-high-intensity exercise (CrossFit METCON) to a runner's program will provide variety, better balance (injury avoidance,) novelty and fun, as well as produce results far better than merely running alone.
How can this be interpreted? After one month, athletes could perform significantly more work (Joules) in the same time with less effort (heart rate.) That's good news all around!
Want to read all the workouts from the Enduro project, along with weights used and times?