Terms

1RM (one-rep max) is the maximum weight a person can lift for a single clean repetition of an exercise with correct technique.

Achilles tendinitis is inflammation or degenerative damage to the Achilles tendon (which connects the calf muscle to the heel bone) — a typical overuse injury among runners, especially with a sharp increase in volume or intensity.

The aerobic zone is the intensity at which energy is produced predominantly using oxygen, without significant lactic acid accumulation. Roughly zones 1-2 by heart rate.

The anaerobic threshold (lactate threshold) is the intensity above which lactic acid starts accumulating in the blood faster than the body can process it.

The anaerobic zone is high intensity (usually above 90% of maximum heart rate), at which energy is produced without sufficient oxygen, with rapid accumulation of lactic acid.

Bandeja ("tray" in Spanish) is a controlled overhead shot in padel where the player doesn't hit the ball at full power but instead slightly softens it, keeping their position at the net rather than attacking aggressively.

BMR (Basal Metabolic Rate) is the number of calories the body burns in a state of complete rest over a day — simply to maintain vital functions: breathing, heart function, body temperature.

A brick workout is two disciplines performed back-to-back without a significant break, most often a bike ride immediately after swimming, or a run immediately after cycling — simulating the transition of an actual race.

Cadence is the number of steps per minute (both feet combined). Most experienced runners maintain around 170–185 steps/min regardless of height or pace.

Cadence in cycling is the pedaling rate in revolutions per minute (rpm). Most recreational riders find 80-95 rpm comfortable, while professionals often ride at a higher cadence.

A calorie (in nutrition, actually a kilocalorie, kcal) is a unit of measurement for the energy the body gets from food or spends on work, including running.

Carb loading is increased carbohydrate intake 1-3 days before a long race (marathon and longer) to maximally fill glycogen stores in the muscles before the race.

A carbon plate is a rigid, curved insert made of carbon fiber embedded within the sole of running shoes, usually combined with a thick foam midsole. Its purpose is to return more energy with each push-off.

Compression clothing (calf sleeves, arm sleeves, shorts) fits tightly around the muscles, creating graduated pressure — stronger at the distal part of the limb and lighter closer to the body.

DOMS (Delayed Onset Muscle Soreness) is muscle pain that appears not immediately, but 24-48 hours after unfamiliar or intense exertion, especially after eccentric work (for example, downhill running).

Drafting is riding close behind another cyclist to reduce aerodynamic resistance. It can lower the required power by 20-30% at the same speed.

Drop is the difference in sole height between the heel and toe of a running shoe, measured in millimeters. Classic running shoes have a drop of 10-12 mm, while 'zero drop' (0 mm) mimics a barefoot foot position.

Electrolytes are mineral salts (primarily sodium, as well as potassium and magnesium) that the body loses through sweat. Their imbalance during prolonged exertion in heat can cause cramps and weakness.

Elevation gain (D+) is the total height of all climbs on a course, measured in meters, not counting descents. It is a key measure of a trail race's difficulty, alongside distance.

Fartlek (Swedish for "speed play") is a free-form workout with an arbitrary alternation of fast and slow segments, without fixed distances or precise rest periods.

Foot strike is which part of the foot a runner touches the ground with first: the heel (heel strike), the middle (midfoot), or the toe area (forefoot).

FTP (Functional Threshold Power) is the maximum power output in watts a cyclist can sustain on average for about an hour. It's a key fitness indicator in cycling, analogous to the anaerobic threshold (AT) in running.

GAP (Grade Adjusted Pace) converts your actual pace on an uphill or downhill section into an equivalent pace on flat ground, reflecting the actual effort involved.

Gear ratio is the relationship between the number of teeth on the front chainring and the rear cassette sprocket of a bicycle, determining how many times the rear wheel turns per one pedal revolution.

Gels are concentrated portions of fast carbohydrates (usually 20-30 g per serving) for fueling during a race. Isotonic drinks are beverages with carbohydrates and electrolytes that replenish both energy and sweat losses.

GPP is a set of exercises for general strength, flexibility, coordination, and endurance of stabilizer muscles, not directly tied to a specific sport.

Glycogen is the storage form of carbohydrates in the muscles and liver, the main "fast" fuel for intense physical work, including running.

A half marathon is a distance of 21.0975 km, exactly half of a marathon. It's one of the most popular distances among amateurs: long enough to be a serious challenge, but without requiring marathon-level training volume.

Heart rate reserve is the difference between maximum heart rate and resting heart rate. The Karvonen method uses it to calculate zones more precisely than just a % of the maximum.

Heart rate zones are intensity ranges (usually 5 of them), expressed as a percentage of maximum heart rate, each corresponding to a specific type of training effect.

Intervals alternate fast segments (for example, 400–1000 m at a high heart rate) with slow recovery jogging or walking in between.

Ironman is the most well-known full-distance triathlon: 3.86 km of swimming, 180 km of cycling, and 42.195 km of running (a marathon) back to back. Ironman 70.3 (the 'half') is exactly half the length of each stage.

ITBS (Iliotibial Band Syndrome) is one of the most common injuries among runners: pain on the side of the knee caused by irritation of the iliotibial band (a dense ligament running from the pelvis to the shin) at the point where it rubs against the outer condyle of the femur.

ITRA (International Trail Running Association) is an international trail running organization that assigns difficulty categories to races and maintains a runner rating (the "ITRA index") based on their results.

The long run is the longest workout of the week, usually done at an easy pace. It builds endurance, running economy, and the body's ability to use fat more efficiently as fuel.

Macronutrients are proteins, fats, and carbohydrates: three groups of substances that give the body energy and building materials, as opposed to micronutrients (vitamins, minerals), which are needed in small doses.

A marathon is a running distance of 42.195 km. The standard length was fixed at the 1908 London Olympics (a historical accident of the route to the royal box at the stadium).

Maximum heart rate is the highest number of heartbeats per minute the body is able to reach under maximal effort. The basis for calculating heart rate zones.

A membrane is a thin waterproof but breathable layer in jackets and footwear (the best-known brand is Gore-Tex) that keeps rain out while letting body vapor escape from inside.

A negative split is a tactic in which the second half of the distance is run faster than the first. It is considered the most effective strategy for most race distances.

Open water swimming is swimming in natural bodies of water (lake, sea, river), as opposed to swimming in a pool. It's a standard part of triathlon and also a separate competitive discipline.

Overtraining is a state of chronic fatigue from accumulated training load without sufficient recovery, in which performance declines instead of improving, despite continued training.

Pace is running speed expressed as time per kilometer (min/km). The smaller the number, the faster the run: 5:00/km is faster than 6:00/km.

A pacer is an experienced volunteer runner at a race who runs at a steady, predetermined pace (for example, "finish in 4:00") and carries a sign or a balloon with the target time.

Padel is a racket sport, a hybrid of tennis and squash: played in pairs on an enclosed court smaller than a tennis court, surrounded by glass and mesh walls off which the ball can rebound into play.

Parkrun is a free weekly 5 km run held all over the world every Saturday morning, organized by volunteers following consistent rules. It's open to any fitness level.

PB (Personal Best) or PR (Personal Record) is your best personal result at a specific distance. It's one of the main sources of motivation in amateur running.

Plantar fasciitis is inflammation or degeneration of the plantar fascia (a dense ligament running along the arch of the foot) — a common cause of heel pain in runners, especially sharp during the first steps after sleep.

Progressive overload is the principle of gradually increasing the load (weight, repetitions, volume) over time, necessary for continued growth in strength and muscle — the same principle as the "10% Rule" in running.

Pronation is the natural slight inward roll of the foot upon landing that helps absorb impact. Supination is insufficient rolling (the foot remains overly 'rigid', tilting outward).

A recovery run is a short, very easy run (usually the day after a hard workout), the goal of which is to boost blood flow and speed up recovery, rather than provide a training stimulus.

Resting heart rate is the heart rate at complete rest, best measured in the morning right after waking up, while lying down, before getting out of bed.

Running economy is how much oxygen (and energy) is spent to maintain a given pace. A more economical runner uses less energy for the same speed.

A rep (repetition) is one complete movement of an exercise. A set is a series of reps performed in a row without rest. For example, "3 sets of 10 reps" means three series of 10 squats with pauses in between.

Sprint-distance triathlon: 750 m swim, 20 km bike, 5 km run. The Olympic distance is exactly double: 1.5 km swim, 40 km bike, 10 km run.

A starting corral is a starting sector at a large race into which participants are grouped according to their declared expected pace or time, in order to avoid crowding in the first kilometers.

A stroke is one complete arm movement in the water, from entry to exit. The number of strokes per pool length (usually 25 or 50 m) is a basic indicator of swimming technique efficiency.

A superset is two exercises performed back to back without rest between them, usually targeting different (often opposite) muscle groups, with rest only after both parts.

SWOLF (swim + golf) is a swimming efficiency metric: the time in seconds per pool length plus the number of strokes over the same segment. As in golf, the lower the total number, the better.

Taper is a planned reduction in training volume 1-3 weeks before a race, while maintaining intensity. The goal is to arrive at the race fresh rather than undertrained.

TDEE (Total Daily Energy Expenditure) is the total daily calorie expenditure: basal metabolism plus all physical activity, including training.

A tempo run is a sustained run (usually 20–40 minutes) at a pace slightly faster than comfortable, roughly at lactate threshold level — "controlled hard," not a sprint.

The 10% Rule is a recommendation not to increase weekly running mileage by more than 10% compared to the previous week, to give tissues time to adapt.

"The Wall" is the sharp drop in strength and pace that many runners experience around 30-35 km of a marathon, when glycogen stores in the muscles and liver become depleted.

A key padel rule: the ball can be returned after it has bounced once on the court and then off the back or side wall (in either order) — this is part of the game, not a mistake.

Trail running is running on natural paths, mountains, and rough terrain, as opposed to road running on asphalt. It usually includes a significant amount of elevation gain.

The transition zone is the place where a triathlete changes clothes and gear between race stages. T1 is the swim-to-bike transition, T2 is the bike-to-run transition.

An ultramarathon is any distance longer than a classic marathon (42.195 km). Popular formats include 50 km, 50 miles, 100 km, 100 miles, as well as timed races (6, 12, 24 hours).

UTMB Index reflects a trail runner’s results. Finishing an Index race contributes to the index but does not award Running Stones.

VDOT is a running fitness indicator invented by coach Jack Daniels: an estimate of "effective VO2max" based on a real race result, also accounting for running economy.

The Vertical Kilometer (VK) is a separate trail running discipline: gaining 1000 meters of elevation over a distance usually no longer than 5 km, following the steepest possible straight line up.

Vibora ("snake" in Spanish) is an attacking overhead shot in padel, similar to a smash but hit with a sideways slicing technique that makes the ball fly lower with an unpredictable bounce.

VO2max (maximal oxygen uptake) is the largest volume of oxygen the body is able to absorb and use per minute of intense work. A key indicator of aerobic fitness.

Power in watts is an objective physical unit measuring the amount of work a cyclist performs per unit of time — unlike speed, it doesn't depend on wind, gradient, or road surface quality.

Weekly mileage is the total distance of all runs in a week. It's one of the main predictors of performance in long-distance events, but also the main source of injury when it grows too rapidly.

A wetsuit is a neoprene suit for swimming in cold open water that retains body heat and additionally increases buoyancy, helping to maintain a more horizontal and streamlined position in the water.