📈 Training Load
Save at least 1 workout to see training load.
Global Physics
"unit">Intensity
0
Watts / kg — power relative to mass.
"unit">Total Work
0
kJ — total mechanical work done.
"unit">Total Metabolic Cost
0
kcal — mechanical + aerobic energy.
"unit">Force Bias
0
Tonnage ÷ work (kJ). High = strength dominant. Low = conditioning dominant.
"unit">Actual Technical Demand
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Skill complexity 1–5 based on reps completed.
Understanding your results
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Intensity (W/kg)
Power output relative to your bodyweight. Calculated as total mechanical work divided by session duration and mass. High = short intense session. Low = long aerobic session. Compare across sessions over time to track fitness gains.
Total Work (kJ)
Total mechanical work divided by session duration. Measures how much volume you packed into each minute. Useful for comparing workouts of different lengths — a short Grace can have higher work density than a long Murph.
Metabolic Cost (kcal)
Estimated calories burned, derived from total mechanical work using a 22% mechanical efficiency factor — the same model used in exercise physiology research. Useful for energy expenditure tracking and nutrition planning.
Force Bias
Measures stimulus type, not difficulty. Total barbell tonnage divided by mechanical work. High = strength or barbell dominant. Low = conditioning or bodyweight dominant.
Relative Loading
How heavy the barbell work was relative to your personal maxes. Two athletes doing the same weight experience very different sessions if their 1RMs differ. 50–70% = conditioning zone. 70–85% = strength-endurance. 85%+ = near-maximal. Requires 1RM data in your Profile.
Actual Technical Demand (1–5)
Rep-weighted average skill complexity across all movements you completed. 1 = basic bodyweight movements. 5 = elite Olympic lifts. High scores require full concentration — avoid technically complex sessions when heavily fatigued or sleep-deprived.
Calculation Audit Trail
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⚡ Energy Profile
Energy Systems show fuel source based on duration & intensity (Phosphagen / Glycolytic / Aerobic). Movement Bias shows primary physical demand (Strength / Power / Metabolic / Endurance). A workout can have mixed energy systems but lean 100% toward one bias.
Energy Systems
How the body fueled this session · Tap to learn more
Energy Systems — Deep Dive
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⚡ PHOSPHAGEN — 0 to 10s
Fuels maximal explosive efforts — heavy barbell lifts, sprints, box jumps. Uses stored ATP-PC in the muscle. Fully recovered in 3–5 minutes of rest. High phosphagen % means the session needs long inter-set rest to be effective.
🔥 GLYCOLYTIC — 10s to 2 min
The CrossFit engine. Fuels medium-intensity repeated efforts — kettlebells, gymnastics, cycling. Burns glucose and produces lactate. Recover in 30–90 seconds. High glycolytic % builds classic metabolic conditioning capacity.
🌬️ AEROBIC — 2 min and beyond
Sustained effort — running, rowing, ski erg. Burns fat and glucose with oxygen. Most efficient system. Recover in 24–48 hours. High aerobic % builds base fitness and long WOD capacity.
Movement Bias
Primary physical demand of the movements · Tap to learn more
Movement Bias — Deep Dive
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💪 STRENGTH — maximal force
Deadlifts, squats, presses. Builds structural strength and bone density. Recovery 48–72h. Consistent strength bias over weeks drives 1RM gains.
⚡ POWER — force × velocity
Cleans, snatches, box jumps. Trains the CNS to fire faster. The most sport-transferable quality. Best trained first in session when the nervous system is fresh.
🔄 METABOLIC — work capacity
Burpees, double unders, cyclical work. Builds lactate tolerance and cardiovascular efficiency. Improves recovery speed across all other training types.
🌬️ ENDURANCE — sustained output
Runs, rows, sustained cardio. The aerobic base that supports all other training. Aim for at least 1 session per week for balanced programming.
Analysis & Recommendations