Glossary
v0.1: This is very much an alpha version. It will eventually include both key terms and workout syntax.
a
aerobic capacity
- In the lab: the volume of oxygen that can be used, measured in milliliters per kilogram per minute (VO2max). Measurable, but not much use for training or facilitating performance. Best for cocktail parties.
- Indicators in the field:
- Speed that can be maintained below the aerobic threshold, best measured by the highest steady-state lactate before the first inflection point in a lactate curve, typically between 1.5 and 2.5 mml/L, depending on athlete's dominant muscle fiber type and training history;
- Aerobic threshold heart rate as a percentage of anaerobic threshold maximum heart rate or maximum heart rate, higher is better.
aerobic power
aerobic threshold
anaerobic capacity
anaerobic power
anaerobic threshold
l
load, external
- The load on the athlete, expressed in terms of output ("10 kph" or "200 watts") regardless of the intensity that the athlete experiences, coined by Renato Canova
- Best used in the Performance Period (i.e. Canova's Specific period)
load, internal
- The load on the athlete, expressed in terms of intensity ("80% of AeT HR," "105% of AnT pace," or watts per kg), regardless of what pace or power can be externally measured, coined by Renato Canova
- Best used in every period but the Performance Period (i.e. not used in Canova's Specific period)
- Don't waste your time with RPE...
p
periodization, converging
- Converging periodization combines both linear and reverse periodization. Training starts at the extremes and progresses toward a goal pace. The combination is much more effective and has superior physical and mental benefits.
- It is also sometimes called "funnel" or "mixed" periodization, but those adjectives don't capture the whole strategy.
periodization, linear
- Linear periodization is a method of structuring a training program where the intensity of exercise gradually increases while the volume of training decreases.
periodization, reverse
- In contrast with linear periodization, reverse periodization starts with higher-intensity, lower-volume training and progresses with decreasing intensity and increasing volume.
- I have trouble imagining why reverse periodization would be used on its own.
w
workout syntax
- This is only particular to Arrowhead Endurance training plans. Other systems will use different syntax.
- For example, (2) (3) 2x 12s / 45s (60s) (4m) is read as:
- 2 series; of
- 3 sets; of
- 2 reps; of
- 12 seconds work; with
- 45 seconds rest between reps;
- 2 reps; of
- 60 seconds rest between sets; and
- 3 sets; of
- 4 minutes rest between series.
- 2 series; of
- The same workout would look like:
- Series 1:
- Set 1:
- 12 seconds on, 45 seconds off, 12 seconds on;
- 60 seconds off;
- Set 2:
- 12 seconds on, 45 seconds off, 12 seconds on;
- 60 seconds off;
- Set 3:
- 12 seconds on, 45 seconds off, 12 seconds on;
- 4 minutes off;
- Set 1:
- Series 2: Repeat the above.
- Series 1:
- work is to the left of the slash, rests are to the right: work / rest