TERMINOLOGY
TERMINOLOGY GUIDE
4 PHASES OF TRAINING
Preseason – Preparing body for work to come with higher volume and intensity in later weeks
Sustained Power – Building strength, power, and endurance
Race Specific – fine tuning skills and efforts to prepare for race level of intensity and effort
Taper – Reducing volume of training up to 50% to allow for rest and recovery, still maintaining a degree of short intensity to sharpen fitness.
INTENSITY LEVELS
RPE – Perceived effort, scale 1-10... 1 being easy, 10 being very hard
Recovery – very easy, but still counts as Exercise Zone 1-2 RPE 1-2
Moderate – comfortable, but not easy Zone 2 - low 3 RPE 3-4
High aerobic – still comfortable, but requires effort Zone 3 - low 4 RPE 4-6
Threshold – Fastest pace you can hold without straining Zone 4 RPE 6-8
Vo2 Max – Very hard but controlled Zone 5 RPE 8-10
Speed – Relaxed Sprint Zone 4 - low 5 RPE 6-8
Sprint – fastest pace you can maintain safely Zone 5 RPE 8-10
Intervals – Segments of hard work ( relatively fast swimming, cycling or running ) separated by recovery period.
Rec or RI – period of passive rest or recovery between work intervals
AR – Active recovery... very easy swim, cycle or running at recovery intensity between hi intensity intervals
SWIM DRILLS
Chest Press – Swim face down while kicking with arms at side, exhaling into the water...turn head to side for breath. Concentrate on chest deep and hip and legs toward surface. Improves body position and breathing skills.
Side Kicking – lower arm extended straight forward , upper arm at side resting on hip. Head against your shoulder looking down at bottom, head totally submerged, propel yourself kicking only. Exhale into water and rotate head to side to inhale. Improves rotation and breathing skills.
Layout Freestyle – same position as side kicking drill breathing to side as you kick, every 4 kicks rotate to belly and bring up arm from hip extended in front with original leading arm. Pull with that original leading arm and assume side kick position on opposite side... repeat back to original side. Improve body position and rotation.
Catch up Freestyle -begin kicking face down, both arms extended in front at surface, after 4 kicks pull with one arm and rotate fully to that side. Immediately rotate back to belly and catch up to the forward arm with the arm that just pulled (both arms now extended in front again), repeat. Improves body rotation and arm stroke timing and mechanics.
Swim Golf – counting strokes per length and progressively attempting to reduce the number by lengthening the stroke. Improves overall stroke efficiency.
Finger tip Drag – swim normal freestyle stroke, except consciously drag fingertips across surface of water during the recovery phase of arm cycle. Helps arm to relax during recovery and promotes complete arm extension and proper hand position on release.
Fist Drill – swim with fists clenched or holding something in fist. Trains the rotation of shoulder and 90 degree elbow bend in the catch of the arm cycle, creating a more powerful paddle for the pull.
Zipper Drill – swim normal freestyle stroke, after arm completes pull you purposefully drag your thumb up your hip and side during the release phase of the stroke as your hand exits the water. Promotes high elbow recovery.
Bi-lateral Breathing – swim normal freestyle stroke while breathing on every third stroke instead of every second stroke ( right, left, right ). Promotes a balanced stroke and an option if race conditions make it necessary.
Sighting – skill practice to allow you to locate sighting buoys on race day. Swim normal freestyle stroke and instead of turning head to side to breathe you look forward just enough to take breath and spot a landmark or buoy before submerging your face, without interrupting you arm movements. When practicing sight every 6 strokes.
Board tap Drill – place kick board between upper thighs, with board extending out of the water. Swim normal freestyle stroke but tapping board at the end of each pull to release cycle, and prior to arm recovery. Promotes completing the pull / release portion of stroke and proper body rotation.
Kick Drill – holding kick board between hands on belly, back or side ( can alternate if desired ) kick vigorously. Concentrate on slightly bending the knee on the down kick and straightening it on the up kick, should be moving water equally on both the up and down kick. Make sure kick is with feet close to one another and behind your body line for a more hydrodynamic position. Promotes strong efficient kick.
Single Arm Swimming – begin on belly with one arm extended in front and remaining there. Go through normal freestyle stroke on only the side opposite the extended arm, breathing as you would in normal stroke. Promotes concentration on the full arm cycle for only one side at a time... catch, pull, release, recovery.
Sculling – float on belly or back with head up breathing or head looking down, breathing when necessary making figure eight motions with hands and arms to the sides. Change pitch of hands to change direction. Promotes feeling of water resistance against the arm as a paddle and feeling of lift to assist forward motion.
Doggie Paddle – On belly and head up, kicking.... fully extend the arm underwater forward and then pull back, pulling yourself through the water, alternating arms as in normal stroke. Promotes correct arm position for the catch and pull at a 90 degree angle, and feel of the resistance of the water on the pull.
SWIM TERMS
Build – swim progressively faster within the designated set.
Descend – with each swim interval your time will incrementally decrease
Build / Descend – swim progressively faster, while incrementally decreasing pace time for the designated set.
Easy Pace – swim in zone 1 of perceived effort / easy but still counts as exercise.
Fast Pace – swim as fast as possible for designated distance, pace should vary depending on distance...shorter distance = faster pace, longer distance = slower pace.
Race Pace – the speed you intend to swim during the event
TT Pace – best pace for designated distance
SWIM SET EXAMPLE & EXPLANATION
400 warm up 400 yards / meters continuous at easy warm up / recovery pace RPE 4-5
12 x 25 drills 12 lengths of 25 yds/m performing drills, recovery between optional RPE 1-3
5 x 100 moderate pace 5 repetitions of 100 yds/m continuous, recovery will be designated RPE 6-7
6 x 150 lactate threshold 6 repetitions of 150 yds/m continuous at threshold, recovery will be RPE 9 designated.
6 x 50 sprint pace 6 repetitions of 50 yds/m continuous at sprint pace ( fast as possible) RPE 10
12 x 25 kick 12 lengths of 25 yds/m kicking with kick board (belly, back, side) RPE 1-3
400 cool down 400 yards / meters continuous at easy cool down / recovery pace RPE 4-5
CYCLING TERMS/WORKOUTS : 10 Types....
Easy MAF Recovery rides – Promote recovery, enhance endurance, fat burning
MAF rides – Develop aerobic capacity, endurance and efficiency.
MAF Long rides – Builds cycling endurance, encourage use of endurance energy system (fat)
Power Intervals - Develop pedaling power, higher wattage and higher power to weight ratio
Short Hill climbs – Enhance ability to climb short hills fast and efficiently and to recover quickly
Long Hill Climbs – Develops your ability to sustain high effort level for a longer duration on any terrain
Threshold rides – Develops ability to sustain relatively high speed and for longer duration.
Lactate Threshold rides – Boosts aerobic capacity and resistance to neuromuscular fatigue
Speed Intervals – short fast intervals to improve efficiency at high speed
Steady Power rides – Builds on gains in aerobic capacity and endurance
CYCLING INTENSITY
Easy MAF Recovery rides – Easy to promote recovery, but still adding to endurance Zone 1-2 RPE 4-5
MAF rides – Moderate intensity, heart rate 180- age unless adjusted. Zone 2-3 RPE 6-7
MAF Long rides - Moderate intensity, heart rate 180- age unless adjusted, just longer Zone 2-3 RPE 6-7
Power Intervals - Intervals with higher gear/resistance, max intensity/power Zone 4-5 RPE 1-2
for designated time
Short Hill climbs – Intervals performed at Vo2max, in best gear to achieve zone/RPE Zone 4-5 RPE 9-10
Long Hill Climbs – Intervals performed at threshold or Vo2max, in best gear Zone 3-4 RPE 8-9
to achieve zone/RPE
Threshold rides – Intervals performed at threshold in best gear to achieve zone/RPE Zone 4-5 RPE 8-9
Lactate Threshold rides - Intervals performed at threshold in best gear to Zone 4-5 RPE 9
to achieve zone/RPE
Speed Intervals – Short fast intervals to develop high speed Zone 5 RPE 10
Steady Power rides – Moderately long ride at high aerobic intensity Zone 3-4 RPE 7-8
CYCLE WORKOUT EXAMPLE & EXPLANATION
Bike – 2 x 20 min threshold, zone 4-5 2 repetitions of 20 min each at threshold zone 4-5
1 hr 5 min total moderate pace zone 2-3 balance of time to completion at moderate pace zone 2-3
STAY AT OR BELOW MAF HEART RATE for all but threshold intervals (descriptor)
180 - age = MAF HR
RUNNING TERMS/WORKOUTS : 8 Types....
Easy MAF Recovery run – Promote recovery, enhance endurance, fat burning
MAF run – Develop aerobic capacity, endurance and efficiency.
MAF Long run – Builds running endurance, encourage use of endurance energy system (fat)
Fartlek run – Swedish word for speed play, random pace pick ups of at least 30 sec per mile
Hill repeat run – Increase stride power and efficiency and resistance to neuromuscular fatigue
Tempo run – Develops your ability to sustain high effort level for a longer duration on any terrain
Lactate Threshold run – Boosts aerobic capacity and resistance to neuromuscular fatigue
Speed Interval run – short fast intervals to improve stride power and efficiency at high speed
Strides – relaxed sprints, building stride power
Transition run – Develop ability of body to make smooth transition from bike to tun...different from brick as it is short duration
Brick – Train body to sustain running effort for longer duration in a “pre-fatigued” state. Two variations, moderate MAF staying within MAF heart rate zone... and Threshold / Tempo at a high aerobic pace
RUNNING INTENSITY
Easy MAF Recovery run – Easy to promote recovery, but still adding to endurance Zone 1-2 RPE 4-5
MAF run – Moderate intensity, heart rate 180- age unless adjusted. Zone 2-3 RPE 6-7
MAF Long run - Moderate intensity, heart rate 180- age unless adjusted, just longer Zone 2-3 RPE 6-7
Fartlek run – Random intervals with at least 30 sec per mile faster pace, balance at MAF Zone 3-4 RPE 8-9
Hill Repeat run – Intervals performed at Vo2max, at least 1 min recovery between Zone 4-5 RPE 9-10
Tempo run – Intervals performed at sub-threshold Zone 3-4 RPE 8-9
Threshold run – Intervals performed at threshold Zone 4-5 RPE 9
Lactate Threshold run - Intervals performed at Vo2 max1:1 ratio work to recovery Zone 5 RPE 9
Speed Intervals – Short fast intervals at Vo2 max, but pace you can maintain Zone 5 RPE 10
for all designated intervals
Strides – relaxed sprint, moderate intensity Zone 3-4 RPE 7-8
Transition run – Easy run at recovery pace Zone 1-2 RPE 4-5
Brick – Three possible intensity levels, moderate aerobic, high aerobic, Threshold Zone 2-3 RPE 6-7
Zone 3-4 RPE 8-9
Zone 4-5 RPE 9
RUN WORKOUT EXAMPLE & EXPLANATION
Run – 5 x 4 min lactate threshold, zone 5 5 repetitions of 4 min each at threshold zone 5
1 hr total moderate pace zone 2-3 balance of time to completion at moderate pace zone 2-3
STAY AT OR BELOW MAF HEART RATE for all but threshold intervals (descriptor)
180 - age = MAF HR
4 PHASES OF TRAINING
Preseason – Preparing body for work to come with higher volume and intensity in later weeks
Sustained Power – Building strength, power, and endurance
Race Specific – fine tuning skills and efforts to prepare for race level of intensity and effort
Taper – Reducing volume of training up to 50% to allow for rest and recovery, still maintaining a degree of short intensity to sharpen fitness.
INTENSITY LEVELS
RPE – Perceived effort, scale 1-10... 1 being easy, 10 being very hard
Recovery – very easy, but still counts as Exercise Zone 1-2 RPE 1-2
Moderate – comfortable, but not easy Zone 2 - low 3 RPE 3-4
High aerobic – still comfortable, but requires effort Zone 3 - low 4 RPE 4-6
Threshold – Fastest pace you can hold without straining Zone 4 RPE 6-8
Vo2 Max – Very hard but controlled Zone 5 RPE 8-10
Speed – Relaxed Sprint Zone 4 - low 5 RPE 6-8
Sprint – fastest pace you can maintain safely Zone 5 RPE 8-10
Intervals – Segments of hard work ( relatively fast swimming, cycling or running ) separated by recovery period.
Rec or RI – period of passive rest or recovery between work intervals
AR – Active recovery... very easy swim, cycle or running at recovery intensity between hi intensity intervals
SWIM DRILLS
Chest Press – Swim face down while kicking with arms at side, exhaling into the water...turn head to side for breath. Concentrate on chest deep and hip and legs toward surface. Improves body position and breathing skills.
Side Kicking – lower arm extended straight forward , upper arm at side resting on hip. Head against your shoulder looking down at bottom, head totally submerged, propel yourself kicking only. Exhale into water and rotate head to side to inhale. Improves rotation and breathing skills.
Layout Freestyle – same position as side kicking drill breathing to side as you kick, every 4 kicks rotate to belly and bring up arm from hip extended in front with original leading arm. Pull with that original leading arm and assume side kick position on opposite side... repeat back to original side. Improve body position and rotation.
Catch up Freestyle -begin kicking face down, both arms extended in front at surface, after 4 kicks pull with one arm and rotate fully to that side. Immediately rotate back to belly and catch up to the forward arm with the arm that just pulled (both arms now extended in front again), repeat. Improves body rotation and arm stroke timing and mechanics.
Swim Golf – counting strokes per length and progressively attempting to reduce the number by lengthening the stroke. Improves overall stroke efficiency.
Finger tip Drag – swim normal freestyle stroke, except consciously drag fingertips across surface of water during the recovery phase of arm cycle. Helps arm to relax during recovery and promotes complete arm extension and proper hand position on release.
Fist Drill – swim with fists clenched or holding something in fist. Trains the rotation of shoulder and 90 degree elbow bend in the catch of the arm cycle, creating a more powerful paddle for the pull.
Zipper Drill – swim normal freestyle stroke, after arm completes pull you purposefully drag your thumb up your hip and side during the release phase of the stroke as your hand exits the water. Promotes high elbow recovery.
Bi-lateral Breathing – swim normal freestyle stroke while breathing on every third stroke instead of every second stroke ( right, left, right ). Promotes a balanced stroke and an option if race conditions make it necessary.
Sighting – skill practice to allow you to locate sighting buoys on race day. Swim normal freestyle stroke and instead of turning head to side to breathe you look forward just enough to take breath and spot a landmark or buoy before submerging your face, without interrupting you arm movements. When practicing sight every 6 strokes.
Board tap Drill – place kick board between upper thighs, with board extending out of the water. Swim normal freestyle stroke but tapping board at the end of each pull to release cycle, and prior to arm recovery. Promotes completing the pull / release portion of stroke and proper body rotation.
Kick Drill – holding kick board between hands on belly, back or side ( can alternate if desired ) kick vigorously. Concentrate on slightly bending the knee on the down kick and straightening it on the up kick, should be moving water equally on both the up and down kick. Make sure kick is with feet close to one another and behind your body line for a more hydrodynamic position. Promotes strong efficient kick.
Single Arm Swimming – begin on belly with one arm extended in front and remaining there. Go through normal freestyle stroke on only the side opposite the extended arm, breathing as you would in normal stroke. Promotes concentration on the full arm cycle for only one side at a time... catch, pull, release, recovery.
Sculling – float on belly or back with head up breathing or head looking down, breathing when necessary making figure eight motions with hands and arms to the sides. Change pitch of hands to change direction. Promotes feeling of water resistance against the arm as a paddle and feeling of lift to assist forward motion.
Doggie Paddle – On belly and head up, kicking.... fully extend the arm underwater forward and then pull back, pulling yourself through the water, alternating arms as in normal stroke. Promotes correct arm position for the catch and pull at a 90 degree angle, and feel of the resistance of the water on the pull.
SWIM TERMS
Build – swim progressively faster within the designated set.
Descend – with each swim interval your time will incrementally decrease
Build / Descend – swim progressively faster, while incrementally decreasing pace time for the designated set.
Easy Pace – swim in zone 1 of perceived effort / easy but still counts as exercise.
Fast Pace – swim as fast as possible for designated distance, pace should vary depending on distance...shorter distance = faster pace, longer distance = slower pace.
Race Pace – the speed you intend to swim during the event
TT Pace – best pace for designated distance
SWIM SET EXAMPLE & EXPLANATION
400 warm up 400 yards / meters continuous at easy warm up / recovery pace RPE 4-5
12 x 25 drills 12 lengths of 25 yds/m performing drills, recovery between optional RPE 1-3
5 x 100 moderate pace 5 repetitions of 100 yds/m continuous, recovery will be designated RPE 6-7
6 x 150 lactate threshold 6 repetitions of 150 yds/m continuous at threshold, recovery will be RPE 9 designated.
6 x 50 sprint pace 6 repetitions of 50 yds/m continuous at sprint pace ( fast as possible) RPE 10
12 x 25 kick 12 lengths of 25 yds/m kicking with kick board (belly, back, side) RPE 1-3
400 cool down 400 yards / meters continuous at easy cool down / recovery pace RPE 4-5
CYCLING TERMS/WORKOUTS : 10 Types....
Easy MAF Recovery rides – Promote recovery, enhance endurance, fat burning
MAF rides – Develop aerobic capacity, endurance and efficiency.
MAF Long rides – Builds cycling endurance, encourage use of endurance energy system (fat)
Power Intervals - Develop pedaling power, higher wattage and higher power to weight ratio
Short Hill climbs – Enhance ability to climb short hills fast and efficiently and to recover quickly
Long Hill Climbs – Develops your ability to sustain high effort level for a longer duration on any terrain
Threshold rides – Develops ability to sustain relatively high speed and for longer duration.
Lactate Threshold rides – Boosts aerobic capacity and resistance to neuromuscular fatigue
Speed Intervals – short fast intervals to improve efficiency at high speed
Steady Power rides – Builds on gains in aerobic capacity and endurance
CYCLING INTENSITY
Easy MAF Recovery rides – Easy to promote recovery, but still adding to endurance Zone 1-2 RPE 4-5
MAF rides – Moderate intensity, heart rate 180- age unless adjusted. Zone 2-3 RPE 6-7
MAF Long rides - Moderate intensity, heart rate 180- age unless adjusted, just longer Zone 2-3 RPE 6-7
Power Intervals - Intervals with higher gear/resistance, max intensity/power Zone 4-5 RPE 1-2
for designated time
Short Hill climbs – Intervals performed at Vo2max, in best gear to achieve zone/RPE Zone 4-5 RPE 9-10
Long Hill Climbs – Intervals performed at threshold or Vo2max, in best gear Zone 3-4 RPE 8-9
to achieve zone/RPE
Threshold rides – Intervals performed at threshold in best gear to achieve zone/RPE Zone 4-5 RPE 8-9
Lactate Threshold rides - Intervals performed at threshold in best gear to Zone 4-5 RPE 9
to achieve zone/RPE
Speed Intervals – Short fast intervals to develop high speed Zone 5 RPE 10
Steady Power rides – Moderately long ride at high aerobic intensity Zone 3-4 RPE 7-8
CYCLE WORKOUT EXAMPLE & EXPLANATION
Bike – 2 x 20 min threshold, zone 4-5 2 repetitions of 20 min each at threshold zone 4-5
1 hr 5 min total moderate pace zone 2-3 balance of time to completion at moderate pace zone 2-3
STAY AT OR BELOW MAF HEART RATE for all but threshold intervals (descriptor)
180 - age = MAF HR
RUNNING TERMS/WORKOUTS : 8 Types....
Easy MAF Recovery run – Promote recovery, enhance endurance, fat burning
MAF run – Develop aerobic capacity, endurance and efficiency.
MAF Long run – Builds running endurance, encourage use of endurance energy system (fat)
Fartlek run – Swedish word for speed play, random pace pick ups of at least 30 sec per mile
Hill repeat run – Increase stride power and efficiency and resistance to neuromuscular fatigue
Tempo run – Develops your ability to sustain high effort level for a longer duration on any terrain
Lactate Threshold run – Boosts aerobic capacity and resistance to neuromuscular fatigue
Speed Interval run – short fast intervals to improve stride power and efficiency at high speed
Strides – relaxed sprints, building stride power
Transition run – Develop ability of body to make smooth transition from bike to tun...different from brick as it is short duration
Brick – Train body to sustain running effort for longer duration in a “pre-fatigued” state. Two variations, moderate MAF staying within MAF heart rate zone... and Threshold / Tempo at a high aerobic pace
RUNNING INTENSITY
Easy MAF Recovery run – Easy to promote recovery, but still adding to endurance Zone 1-2 RPE 4-5
MAF run – Moderate intensity, heart rate 180- age unless adjusted. Zone 2-3 RPE 6-7
MAF Long run - Moderate intensity, heart rate 180- age unless adjusted, just longer Zone 2-3 RPE 6-7
Fartlek run – Random intervals with at least 30 sec per mile faster pace, balance at MAF Zone 3-4 RPE 8-9
Hill Repeat run – Intervals performed at Vo2max, at least 1 min recovery between Zone 4-5 RPE 9-10
Tempo run – Intervals performed at sub-threshold Zone 3-4 RPE 8-9
Threshold run – Intervals performed at threshold Zone 4-5 RPE 9
Lactate Threshold run - Intervals performed at Vo2 max1:1 ratio work to recovery Zone 5 RPE 9
Speed Intervals – Short fast intervals at Vo2 max, but pace you can maintain Zone 5 RPE 10
for all designated intervals
Strides – relaxed sprint, moderate intensity Zone 3-4 RPE 7-8
Transition run – Easy run at recovery pace Zone 1-2 RPE 4-5
Brick – Three possible intensity levels, moderate aerobic, high aerobic, Threshold Zone 2-3 RPE 6-7
Zone 3-4 RPE 8-9
Zone 4-5 RPE 9
RUN WORKOUT EXAMPLE & EXPLANATION
Run – 5 x 4 min lactate threshold, zone 5 5 repetitions of 4 min each at threshold zone 5
1 hr total moderate pace zone 2-3 balance of time to completion at moderate pace zone 2-3
STAY AT OR BELOW MAF HEART RATE for all but threshold intervals (descriptor)
180 - age = MAF HR