Scoring & Feedback
RPE Rate of Perceived Exertion. How hard a workout felt on a 1–10 scale. 6 = comfortable, 8 = challenging, 10 = everything you had.RIR Reps in Reserve. How many more reps you could have done before failure. RIR 2 = you stopped with 2 left in the tank.1RM One Rep Max. The heaviest weight you can lift for a single rep with good form. Often estimated from submaximal sets rather than tested directly.PR Personal Record. Your best-ever score on a specific workout — more rounds, faster time, or heavier weight.Timer Modes
AMRAP As Many Rounds As Possible. Complete as many rounds of the prescribed movements within the time cap.EMOM Every Minute On the Minute. Start a set of movements at the top of each minute. Rest with whatever time remains.For Time Complete the prescribed work as fast as possible. Your score is your finish time.Tabata 20 seconds of all-out work followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total).Programming Concepts
Progressive Overload Gradually increasing training stress over time — more weight, more reps, or less rest. The fundamental driver of adaptation.Periodization Organizing training into phases with different goals. Prevents plateaus and manages fatigue over weeks and months.Deload A planned reduction in training volume or intensity to allow recovery. Usually 1 week every 4–6 weeks.Volume Total amount of work performed. For strength: sets × reps × weight. For conditioning: total time or reps. More volume = more stimulus, but also more fatigue.Intensity How heavy or hard the work is relative to your max. High intensity = fewer reps at heavier weight or faster pace.ACWR Acute:Chronic Workload Ratio. Compares your recent training load (7 days) to your longer-term average (28 days). Used to detect overtraining risk.Work:Rest Ratio The relationship between effort and recovery in interval training. 1:1 means equal work and rest. 2:1 means twice as much work as rest.Strength & Hypertrophy
Hypertrophy Muscle growth. Typically achieved with moderate weight, 8–12 reps per set, and sufficient volume.Compound Movement An exercise that works multiple joints and muscle groups. Squats, deadlifts, bench press, pull-ups. More efficient than isolation work.Isolation Movement An exercise targeting a single muscle group. Bicep curls, leg extensions, lateral raises. Used to address weak points.Concentric The lifting phase — muscle shortens under load. The "up" in a squat or curl.Eccentric The lowering phase — muscle lengthens under load. The "down" in a squat or curl. Causes more muscle damage and soreness.Superset Two exercises performed back-to-back with no rest between them. Saves time and increases metabolic demand.Failure The point where you can't complete another rep with good form. Training to failure increases stimulus but also fatigue — use sparingly.PPL Push / Pull / Legs. A training split that groups muscles by movement pattern. Push (chest, shoulders, triceps), Pull (back, biceps), Legs.Working Set A set performed at your target weight and effort. As opposed to warm-up sets, which prepare your body for the working weight.Conditioning & Cardio
VO2 Max The maximum rate of oxygen your body can use during exercise. A key indicator of cardiovascular fitness. Measured in mL/kg/min.Aerobic Exercise fueled by oxygen — sustainable for long periods. Running, cycling, swimming at a conversational pace.Anaerobic High-intensity exercise that outpaces oxygen supply. Sprints, heavy lifts, max-effort intervals. Burns fast but can't be sustained long.Lactate Threshold The intensity at which lactate builds up faster than your body can clear it. Training near this threshold improves endurance performance.Recovery
DOMS Delayed Onset Muscle Soreness. The stiffness and pain that peaks 24–72 hours after a hard workout. Normal and not a sign of injury.Active Recovery Light movement on rest days — walking, stretching, easy cycling. Promotes blood flow and reduces soreness without adding training stress.Overtraining Chronic fatigue from doing more than your body can recover from. Signs: declining performance, poor sleep, persistent soreness, low motivation.