To build an athlete's Performance Matrix we review their WODs and record their work rate over time.    In this example, Gains Lab founder and 2016 CrossFit Games qualifier Matthew Wiebke performs the following WOD:

  • 21-15-9
  • Row for Cals
  • Thrusters (95)

Matt completes the WOD in 3:49.  Scroll down to see how we maximize the value of the information contained in a single WOD.

Completion time is only one data point.   There is much more useful information to be gained.  The following chart highlights some of the useful information:

Instead of just considering the WOD as a single task, we break it down.   This WOD had two modalities, six distinct tasks and five transitions.  Matt spent 31 seconds on transitions, 1:53 on rowing and 1:25 on thrusters.. (Transitions are often the silent killer in WODs).  The key data point is the work rate, which we measure in reps per minute.  This allows us to compare work rates across WODs, and quantify our athlete's improvement in a specific task no matter what WOD they are doing.  Measuring at the task and modality level creates opportunities for more sophisticated analysis.  With our approach, if your Diane time improves by 25 seconds, we'll be able to tell how much of the improvement came from an increased rate of HSPU, deadlifts, and decreased transition time.  

The last step in our WOD review is to combine the work rate at the task level with the time domains throughout the WOD.    Because we measure fitness as work capacity across time and modal domains, the Performance Matrix displays an athlete's work rate for each minute in the WOD.  This particular WOD took less than 4 minutes, so there is only work rate data for minutes 1-4. 


Each WOD that you do is analyzed at the task / modality level over time, and added to your Performance Matrix.  The Performance Matrix tracks all of your WOD results in one place, and can be expanded to any number of modalities.   If you do it, we can measure it.  The Performance Matrix also ensures you are not overlooking anything.    Advantages of the Performance Matrix include:

Precision programming:  You can program for exactly what you want to develop, based on empirical observation. We've taken the guesswork out of programming.

Analysis on-demand:   Analyze whatever you want, whenever you want.  Want to see compare two movements side by side?  It's easy. Gain insight into your strength endurance by comparing your work rates at increasing weight.  

The end of benchmarks:  Every training session becomes a benchmark.  Get real-time feedback in what matters. No need to rely on arbitrary benchmarks; measure your fitness every time you train.


When you use the Performance Matrix, you can be sure that every training session is contributing to your fitness exactly the way you intend.  You'll discover (and correct) your weaknesses before they sneak up in competition. Or, train for a specific goal by closely monitoring your progress.  Coaches can spend less time programming and more time working on technique and athlete development.   

If you're ready to accelerate your gains, click here to see how you can work with us, or send us an email: