How do we measure WurQ Power?

The science behind this is simple—more power is better for both wellness and performance. Power metrics show your ability to do work within a given time. 

If you can do more work within a unit of time, you produce more power than others. If you do the same work faster, you also produce more power than others. 

Power = Work Done /Time 

For strength movements, we calculate work as weight * distance. That’s right, we measure how far you move the weight, your body weight, or a combination of both for every rep.

Factors Affecting WurQ Power: 

The goal for you is to try to get green flags in all the factors possible. 

WEIGHT:

Lifting RX weights earns you an automatic green flag. If you scale the weights, we compare your performance range and assign an orange or red flag based on your ranking.

REST %:

The less rest you take compared to others, the faster you complete the same workload, leading to higher power output.

REP CYCLE:

Faster rep cycles allow you to complete movements more quickly, improving overall performance efficiency.

ROM %:

Lifting RX weights through maximum range of motion (ROM) increases the distance moved, resulting in greater power output and better performance.

This graph from the CrossFit methodology article represents the relationship between power output (measured in ft-lb/min) and time (in minutes) across multiple exercises. Here’s a breakdown of its significance:

Key Elements of the Graph:

    1.    Power vs. Time Curve:

    •    The black line represents the best average power output across various exercises over time. It demonstrates that power output decreases as the time domain increases.

    •    Shorter, high-intensity workouts (like sprints) generate significantly higher power outputs than longer-duration workouts (like distance running).

    2.    Work Capacity:

    •    The shaded area under the curve is labeled as “Work Capacity.” This represents the total volume of work an athlete can perform over time.

    •    Improving work capacity is a core focus in CrossFit, as it measures an athlete’s overall fitness.

    3.    Exercise Points:

    •    The colored markers (red, green, yellow, and purple) represent power outputs for specific exercises across different time frames:

    •    Exercise 1 (Red): Likely short, explosive movements like weightlifting.

    •    Exercise 2 (Green): Moderate-duration exercises like rowing or running intervals.

    •    Exercise 3 (Yellow): Activities that balance intensity and duration.

    •    Exercise 4 (Purple): Longer-duration, lower-intensity exercises like endurance runs or cycling.

Interpretation:

    •    As time increases, the power output decreases due to fatigue and the limitations of sustaining high-intensity efforts.

    •    The graph emphasizes the importance of training across various time domains (short, medium, and long durations) to improve overall fitness.

    •    Athletes aim to expand the shaded “Work Capacity” area by increasing their ability to sustain power output across different time frames.