You’ve probably heard the word intensity thrown around in our gym, and we even have a class named after it. But what exactly does intensity mean? Why is it important? And is it always necessary? Let’s break it down.
What is Intensity?
In CrossFit, intensity is measurable. We define it using the formula for power: load × distance ÷ time.
The more weight you move, the further you move it, and the faster you do it, the higher your intensity. Unlike VO2 max (a measure of your physical potential), intensity measures actual output – what you’re accomplishing in real-time.
Intensity is not the same as perceived effort. For example:
• A high heart rate before a workout doesn’t mean you’re working hard—it could be nerves.
• Sweating or fatigue doesn’t automatically equal intensity.
In CrossFit, we focus on power as the key metric because it’s measurable, observable, and repeatable. This gives us reliable data to track progress over time.
Why is Intensity Important?
Intensity is the driving force behind results. Training at higher intensities:
• Builds strength, endurance, and stamina.
• Accelerates fat loss and muscle gain.
• Improves overall health markers, like bone density and insulin sensitivity.
Put simply, intensity helps you look better, feel better, and perform better—both in and outside the gym.
But intensity isn’t “one-size-fits-all.” It’s relative to each individual’s capacity. Whether you’re an elite athlete or just starting out, working near your limits will yield similar benefits. The key is comparing your output today to what you achieved last week, last month, or last year.
When Do We Use Intensity?
The simple answer: it depends.
Intensity can be present in almost any workout, but it’s not always necessary. Here’s how it varies:
• Short Workouts: These often have higher potential for intensity, especially for experienced athletes.
• Long Workouts: Newer athletes may feel a higher perceived intensity in longer workouts as their capacity to generate force is still developing.
• Strength Sessions: Intensity isn’t limited to high-rep metcons. A 5×5 back squat session should challenge you just as much—if not more.
The WES Factors: Safe and Effective Intensity
To create intensity safely and effectively, we consider three factors:
1. Weight Bearing: How much weight are your joints and body supporting?
2. Eccentric Phase: Is there a lot of controlled lowering (e.g., squats or deadlifts)?
3. Skill Level: How technical are the movements?
For example, compare a sled push to a front squat:
• Sled Push: Low weight bearing, minimal eccentric phase, and low skill. It’s easier to achieve intensity here.
• Front Squat: High weight bearing, significant eccentric phase, and high skill. Intensity is possible, but it requires more experience and mental effort.
Should Every Workout Be Intense?
No. High-intensity training is powerful, but it’s not the only way to progress. Here’s why:
1. Recovery is Essential: Your body needs time to repair and adapt.
2. Skill Development: Learning proper mechanics is crucial before adding intensity.
3. Movement Quality: Revisiting foundational patterns ensures longevity and safety in training.
The Coach’s Role in Intensity
Our coaches play a critical role in guiding intensity. They:
• Monitor movement to ensure safety and efficiency.
• Adjust workouts to match your goals and abilities.
• Encourage or rein in intensity as needed, ensuring a balanced approach.
Whether you’re chasing performance, general fitness, or just having fun, your coach needs to help you find the right level of intensity at the right time.
Balancing Intensity for Health vs. Performance
The appropriate level of intensity depends largely on your goals—whether you’re training for overall health or aiming for peak performance. While intensity is crucial in both cases, the way it’s applied and the frequency with which you push yourself to the limit differ significantly.
For those focused on health and longevity, intensity is about finding a balance between challenge and recovery. Most workouts should be performed at around 70–85% effort, where you’re working hard but not exhausting yourself completely. This approach allows you to build strength, endurance, and stamina while minimizing the risk of injury or burnout. Movement quality always takes priority over pushing for maximum effort. By focusing on proper technique and gradually increasing your workload, you ensure that progress is steady and sustainable. Occasionally, pushing to maximum intensity can add variety and help measure your progress, but this should be the exception, not the rule.
On the other hand, performance-focused training requires a higher frequency of intense effort. Athletes aiming for peak performance regularly push themselves near or to their limits, but this intensity is carefully planned and balanced with recovery. High-intensity sessions are targeted to improve specific skills, strength, or endurance, often structured within training cycles. Recovery—through sleep, nutrition, and rest days—is equally important, as it allows the body to adapt and prevent overtraining. For competitive athletes, intensity becomes a tool to test and expand their limits, preparing them for the physical and mental demands of competition.
The difference between training for health and performance lies in the frequency and purpose of intensity. For health, the focus is on steady progress and feeling good while training. For performance, it’s about measurable gains and pushing limits, often at the cost of more recovery time. By aligning your intensity with your personal goals, you can achieve sustainable results, whether you’re striving for a healthier life or preparing to compete at your peak.
Final Thoughts
Intensity is a powerful tool that drives progress, but it’s not the whole story. Balance, skill, and recovery are just as important. By understanding when and how to apply intensity, you’ll maximize your results and enjoy a safer, more sustainable training journey.
Remember: Intensity is personal and grows with you. Focus on your progress, and the results will come!