CrossFit WOD Pace Predictor

The right pace depends on the WOD structure. For time: Start 10-15% slower than projected pace. Most people start too fast and fade 30-50% in the second half. Optimal pacing is a negative split - first half at 85-90% effort, second half at 95-100%. For AMRAP: target a sustainable pace where round times stay within 5-10% of each other. For EMOM: use first 2-3 rounds to find pace - finish with 10-15 sec rest ideally.

Fly and die describes starting a WOD at 110-130% of sustainable pace for 60-90 seconds, then dramatically slowing in the middle third. Causes: adrenaline surge, fresh muscles feeling easy, comparison to faster athletes. Prevention: set a pace target before the WOD, check pace at 25% mark, if 10%+ ahead of plan, deliberately slow down. A consistent pace beats a variable pace every time, even if it initially feels too easy.

Short (<5 min): Sprint at 95-100% effort. No pacing needed. Example: Fran. Medium (5-12 min): Threshold pace at 85-90% effort. Example: Cindy. Long (12-20 min): Tempo pace at 75-85% effort. Break sets early. Example: Murph. Very long (20+ min): Endurance pace at 65-75% effort. Treat it like a long workout. Use the talk test: 4-5 words = sustainable pace, full sentence = go faster, cannot speak = too fast.

Barbell cycling: never go to failure - break at 50-60% of unbroken max. If max is 15 unbroken thrusters, break at 8-10 reps. Gymnastics: break early and often - 2-3 reps short of failure. Monostructural (row, run, bike): steady state or negative split. Transitions: practice them - 3-5 sec saved per transition saves 30-60 sec total. The fastest athletes are not necessarily the strongest but the most efficient at transitioning between movements.