Terms

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

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.

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.

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.

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

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

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.

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.

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.

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.

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.

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.

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.

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.