Why Monitor Work?

This is the first step to managing your performance and health over time. Large increases in work over a short period of time, or constant high amounts of work without adequate recovery may put you at risk for breakdown or injury. For example, if the highest amount of work you have sustained during a session is 100 kJ (kilojoules), and the workout for today is 200 kilojoules, this may be beyond your current capabilities. The same principle can be used week over week or month over month. The accumulation of work over longer periods (weeks and months) should be slow and consistent. Conversely, large drops in work over time can lead to de-training. Strategic low work periods (days/weeks) can aid in recovery and increase performance over time.

How To Use Power

The higher your Power output, the more intense or "hard" the exercise or workout will be. In competition, the athlete with the highest power over the course of a workout will win. Manipulate your technique, cadence, rest period (work to rest ratio), and round split time in order to maximize power output.

Track Your Fatigue

This can provide information into how you are pacing or fatiguing through a workout. As you complete workouts with differing movement sequencing, you can learn how your round splits should be managed depending on the specific combination and how your body reacts.

Become More Efficient

The work to rest ratio will give you information about how much recovery you are taking during a workout. Rest allows you to replensih energy and remove metabolic waste by-products. More rest time will allow you to perform at higher intensities (power outputs) during the work periods, but will add to the clock time. Less rest time will create more fatigue, decreasing power outputs, but lowering the clock time. Finding the optimal balance work and rest by understanding the overall ratio for different workouts will help to guide workout intensities or pacing strategies to maximize power outputs over a workout.

Inform Your Pace

Cadence is your pacing. NEXUS provides this data for each exercise independently as you cannot complete heavy Barbell Cleans at the same Cadence as you can doing Double Unders. Depending on the exercise or workout, you may choose to increase or decrease the amount of repetitions you complete per minute. A higher cadence will give you higher power output, but will also fatigue you quicker. Find your optimal cadence to minimize the rest required to complete the exercise or workout in the shortest time possible.

NEXUS Metrics

 
 
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Work = Force x Displacement. It is the distance you have lifted a load multiplied by the force required by your muscles to do so. 

 
 
 
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Power = Work / Time. This can be thought of as "how fast" you completed the work endured, or the intensity of a training session.

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In a workout with multiple rounds (repetitions of a series of movements), it is the time required to complete each round.

 
 
 
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The amount of work completed compared to the amount of rest taken; expressed as a ratio.

 
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The average number of repetitions completed over one minute of time. This is displayed individually for each exercise in a workout.