198 terms, no empty jargon

1RM Training

One-rep max: the heaviest weight you can lift for a single repetition on an exercise.

Also: one-rep max · one-rep max · max

Actin and myosin Physiology and anatomy

The contractile proteins whose sliding produces muscle contraction.

Active rest Recovery and sleep

Light activity on rest days (walking, mobility) that aids recovery without adding fatigue.

Also: active recovery

ACWR Training

Ratio of acute load (the last week) to chronic load (the last month). It shows whether you increased training faster than your body has adapted; well above 1 is the classic warning for accumulated injury risk.

Also: acute-to-chronic ratio · acute-to-chronic load

Aerobic Cardio and metabolism

Exercise at a sustainable intensity with oxygen as the main energy source (easy running, cycling).

Also: aerobic cardio

Aerobic capacity Cardio and metabolism

The cardiovascular system's ability to sustain prolonged effort.

Also: cardiovascular endurance · dip

Aerobic metabolism Physiology and anatomy

Energy production using oxygen; it sustains prolonged low-to-moderate intensity efforts.

Also: aerobic system · oxidative pathway

Agonist Physiology and anatomy

The main muscle responsible for a movement (e.g. the biceps when flexing the elbow).

Also: agonist muscle · prime mover

Amino acid Nutrition

The basic unit that makes up proteins; some are essential (they must come from your diet).

Also: amino acids

AMRAP Training

As many reps as possible: a set with no fixed rep count, completed for as many good-form reps as you can. It measures where you are without testing a 1RM.

Also: as many reps as possible · max-rep set

Anabolic window Nutrition

The period around training in which eating protein was thought to be essential; we now know the window is wide.

Also: post-workout window

Anabolism Physiology and anatomy

The set of processes that build tissue, such as muscle.

Also: anabolic

Anaerobic Cardio and metabolism

Intense, brief exercise that produces energy without oxygen (sprints, heavy sets).

Anhydrous caffeine Supplements

A powdered form of caffeine allowing precise dosing, common in pre-workouts.

Antagonist Physiology and anatomy

The muscle that opposes or controls the agonist's movement (e.g. the triceps against the biceps).

Also: antagonist muscle

ATL Cardio and metabolism

Your recent fatigue: the average load over the last few days. It rises and falls quickly and is what you feel as tiredness.

Also: acute load · recent fatigue

ATP Physiology and anatomy

Adenosine triphosphate: the immediate energy 'currency' of the muscle cell.

Also: adenosine triphosphate

Basal metabolism Nutrition

The energy your body uses at complete rest just to stay alive.

Also: BMR · BMR · basal metabolic rate · resting metabolism

BCAAs Supplements

Branched-chain amino acids (leucine, isoleucine, valine); of little use if you already cover your total protein.

Also: branched-chain amino acids

Beta-alanine Supplements

A supplement that buffers muscle acidity and helps in efforts of 1–4 min; it can cause tingling (paraesthesia).

Bias Evidence and method

A systematic error that distorts results or their interpretation.

Also: bias

Bioimpedance Body composition

An estimate of body composition from passing an electrical current; sensitive to hydration.

Also: BIA · bioimpedance scale

Biological individuality Evidence and method

The principle that each person responds differently to the same training or diet.

Also: individual variability · responder

BMI Body composition

Body mass index (weight/height²); a useful guide at population level but it does not distinguish muscle from fat.

Also: body mass index

Body composition Body composition

The ratio of fat mass to lean mass in the body; more informative than total weight.

Body fat percentage Body composition

The proportion of your body weight that is fat.

Also: Body fat % · body fat · body fat percentage

Body recomposition Nutrition

Gaining muscle and losing fat at the same time, usually around calorie maintenance.

Also: recomp · body recomposition

Bodyweight Body composition

Your total body mass; it fluctuates daily with water, food and glycogen, so it is best to look at trends.

Bulk (diet) Nutrition

A calorie surplus phase aimed at gaining muscle.

Also: bulking phase · bulk

Caffeine Supplements

A stimulant that improves performance, strength and focus. Dose ~3–6 mg/kg before training.

Calorie Nutrition

A unit of energy in food; in nutrition the kilocalorie (kcal) is used.

Also: kcal · calories · energy

Calorie deficit Nutrition

Eating fewer calories than you burn; a requirement for losing fat.

Also: deficit · cutting · cut · cut · cutting · eating in a deficit

Calorie density Nutrition

Calories per gram of a food; low-density foods are more filling for less energy.

Also: energy density

Carbohydrates Nutrition

The macronutrient that is the main source of fast energy; stored as glycogen (4 kcal/g).

Also: carbohydrates · carbs · carbs · carbs

Casein Supplements

A slow-digesting milk protein; it releases amino acids steadily.

Catabolism Physiology and anatomy

The set of processes that break tissue down for energy.

Also: catabolic

Causation Evidence and method

A relationship in which one factor genuinely produces an effect; harder to demonstrate than correlation.

Also: causal relationship

Central fatigue Recovery and sleep

Fatigue originating in the nervous system rather than in the muscle itself.

Also: nervous system fatigue

Circadian rhythm Recovery and sleep

The ~24 h biological clock that regulates sleep, hormones and energy across the day.

Also: body clock

Citrulline malate Supplements

A supplement that increases nitric oxide and may improve performance and the pump.

Also: L-citrulline · citrulline

Compensation Injuries and mobility

Using other muscles or joints to make up for a limitation, often from a lack of mobility or from fatigue.

Also: compensatory pattern

Complete protein Nutrition

A source that provides all the essential amino acids in adequate proportions (e.g. egg, meat, whey).

Also: high-biological-value protein

Compound exercise Training

A movement involving several joints and muscle groups (squat, bench press, deadlift).

Also: multi-joint · compound lift

Concentric phase Training

The part of the movement in which the muscle shortens as it overcomes the resistance (e.g. curling up).

Also: concentric

Confidence interval Evidence and method

The range within which the true value of an effect probably lies.

Also: CI

Control group Evidence and method

The comparison group that does not receive the intervention (or receives a placebo).

Also: control group

Core Physiology and anatomy

The group of trunk muscles (abs, lower back, pelvic floor) that stabilise the spine.

Also: core · midsection

Correlation Evidence and method

A statistical relationship between two variables; it does not mean one causes the other.

Creatine Supplements

The supplement with the strongest evidence for strength and hypertrophy; it improves rapid muscle energy. Dose ~3–5 g/day.

Also: creatine monohydrate · creatine monohydrate

CTL Cardio and metabolism

Your accumulated fitness: the average training load over the last several weeks. It rises and falls slowly; it is what you call being in shape.

Also: chronic load · accumulated fitness

Deep sleep Recovery and sleep

The slow-wave sleep phase, key for physical repair and growth hormone release.

Also: slow-wave sleep · deep stage

Deload Training

A week or period of reduced volume or intensity to dissipate fatigue and allow supercompensation.

Also: deload · deload week

Diet break Nutrition

A planned period at maintenance during a cut to reduce fatigue and improve adherence.

Also: diet break

Double blind Evidence and method

A design in which neither participants nor researchers know who receives the treatment; it reduces bias.

Drop set Training

On reaching failure, you reduce the weight and keep doing reps without resting.

Also: dropset · drop set

Dynamic stretching Injuries and mobility

Controlled movements through a full range, ideal in a warm-up.

Also: dynamic mobility

e1RM Training

Your estimated 1RM: the weight the app calculates you could lift once, inferred from sets you already perform (weight, reps, and RIR). You never need to attempt it; Horme uses this value to adjust your load.

Also: Estimated 1RM · estimated rep max

Eccentric phase Training

The part of the movement in which the muscle lengthens while controlling the resistance (e.g. lowering the weight); closely linked to soreness.

Also: eccentric · negative

Effect size Evidence and method

The magnitude of a result, beyond whether it is statistically significant.

Also: ES · effect size

Effective set Training

A set taken close enough to failure (≈0–4 RIR) to stimulate hypertrophy.

Also: stimulating set

Electrolytes Nutrition

Minerals (sodium, potassium, magnesium…) that regulate fluid balance and muscle contraction.

Energy balance Nutrition

The difference between the calories you eat and those you burn; it determines whether you gain, maintain or lose weight.

Also: calorie balance

EPOC Cardio and metabolism

Excess post-exercise oxygen consumption: the additional calories burned while recovering (the 'afterburn effect').

Also: oxygen debt · afterburn effect

Ergogenic Supplements

Improving physical performance (an ergogenic aid).

Also: ergogenic aid

Essential amino acids Nutrition

The 9 amino acids the body cannot make, which must come from your diet; essential for building muscle.

Also: EAA · essential

Fascia Physiology and anatomy

The connective tissue membrane that wraps muscles and organs.

Fat Nutrition

An energy-providing and structural macronutrient, essential for hormones (9 kcal/g).

Also: fats · lipids

Fatigue Recovery and sleep

A temporary drop in your capacity to perform, of muscular, nervous or systemic origin.

FFMI Body composition

Fat-free mass index: it measures how much muscle you have adjusted for your height; an alternative to BMI for athletes.

Also: fat-free mass index

Fibre Nutrition

The indigestible part of plant foods that improves satiety, digestion and metabolic health.

Also: dietary fiber

Flexibility Injuries and mobility

A muscle's ability to lengthen; the passive component of mobility.

Frequency Training

The number of times per week you train a muscle group or a movement pattern.

FTP Cardio and metabolism

The power (in watts) you can hold on the bike for roughly an hour. It is the reference used to lay out cycling training zones; it is estimated with a 20-minute time trial.

Also: functional threshold power · threshold power

Full body Training

A session that trains the whole body on the same day.

Also: full body · upper-lower

Functional overreaching Recovery and sleep

Short-term accumulated fatigue that, managed well with rest, leads to supercompensation.

Also: overreaching

GAP Cardio and metabolism

Grade-adjusted pace: the pace you would have run on flat ground at the same effort. It lets you compare a mountain route with a flat waterfront run.

Also: grade-adjusted pace · grade-adjusted pace

Glycaemic index Nutrition

How quickly a food raises blood glucose relative to a reference.

Also: GI · GI

Glycaemic load Nutrition

A food's real effect on blood glucose, combining its glycaemic index and the amount of carbohydrate.

Also: CG

Glycogen Nutrition

The form in which the body stores carbohydrate in muscle and liver as an energy reserve.

Glycolysis Physiology and anatomy

The energy pathway that breaks down glucose for intense efforts lasting seconds to a couple of minutes; it produces lactate.

Also: glycolytic system · anaerobic pathway

GRADE Evidence and method

A system that grades the quality of evidence and the strength of recommendations.

Heart rate variability Recovery and sleep

The variation between beats; higher HRV usually indicates better recovery and nervous system balance.

Also: HRV · HRV

Heart rate zones Cardio and metabolism

Pulse ranges (% of max heart rate) that define cardio intensity.

Also: HR zones · heart rate zones

HIIT Cardio and metabolism

High-intensity interval training: hard intervals alternated with recovery.

Also: high-intensity interval training

HMB Supplements

A leucine metabolite; possibly useful for reducing catabolism in beginners or in a deficit.

Also: beta-hydroxy-beta-methylbutyrate

Hydration Nutrition

Maintaining an adequate level of body water; it affects performance and recovery.

Hyperplasia Physiology and anatomy

An increase in the number of muscle fibres; in humans its contribution to growth is minimal or disputed.

Hypertrophy Training

An increase in muscle size through thickening of its fibres in response to training.

Also: muscle growth · building muscle · muscle gain

Intensity Training

How hard a set is, almost always expressed as a % of your 1RM or as proximity to failure (RIR/RPE).

Also: relative intensity

Intermittent fasting Nutrition

An eating pattern that alternates eating and fasting windows (e.g. 16:8).

Also: fasting · IF

Isolation exercise Training

A single-joint movement that works one specific muscle (biceps curl, leg extension).

Also: single-joint · isolation

Isometric contraction Training

Muscle tension with no change in length and no joint movement (e.g. a plank).

Also: isometric · isometrics

Joint range of motion Injuries and mobility

The range a joint allows; a limited range can indicate a lack of mobility or pain.

Also: joint ROM

Lactate Cardio and metabolism

A by-product of intense metabolism; a reusable fuel, not the direct cause of muscle soreness.

Also: lactic acid

Lactate threshold Cardio and metabolism

The intensity at which lactate starts accumulating faster than it is cleared; it marks your sustainable pace.

Also: LT · anaerobic threshold

Lean mass Body composition

All the body weight that is not fat (muscle, bone, water, organs).

Also: FFM · fat-free mass

Leucine Nutrition

The essential amino acid that triggers muscle protein synthesis; hence the 'leucine threshold' per meal.

Level of evidence Evidence and method

A classification of how reliable the proof behind a claim is (from solid to preliminary).

Also: levels of evidence

Ligament Physiology and anatomy

Connective tissue that joins bone to bone and stabilises joints.

Also: ligaments

LISS Cardio and metabolism

Continuous low-intensity, long-duration cardio (brisk walking, easy cycling).

Also: low-intensity cardio

Macrocycle Training

A long-term training plan (months or a year) spanning several mesocycles.

Macronutrient Nutrition

A nutrient that provides energy and is needed in large amounts: protein, carbohydrate and fat.

Also: macros · macronutrients

Maintenance Nutrition

The calorie level at which your weight stays stable.

Also: maintenance calories

MAV Training

Maximum adaptive volume: a programming concept for a favorable response zone. Evidence describes diminishing returns, not a universal optimal band. Horme's reference is provisional, not a measure of hypertrophy.

Also: maximum adaptive volume

Maximum heart rate Cardio and metabolism

Your theoretical maximum pulse; estimated with formulas (e.g. 220 − age) or with a stress test.

Also: max heart rate · MHR · max heart rate

Mechanical tension Physiology and anatomy

The force a muscle bears under load; the main driver of hypertrophy.

Mesocycle Training

A training block of several weeks (typically 3–6) with a specific goal, closed out by a deload.

Also: block

MET Cardio and metabolism

Metabolic equivalent: how many times more energy you use than sitting still. 1 MET is rest, brisk walking is about 4, and running is over 8. It compares very different efforts on the same scale.

Also: metabolic equivalent · METs

Meta-analysis Evidence and method

A study that statistically combines the results of several previous studies; a high level of evidence.

Metabolic stress Physiology and anatomy

The build-up of metabolites (lactate, ions) during effort; it contributes to hypertrophy in a secondary way.

Also: pump

MEV Training

Minimum effective volume: the lowest dose producing the desired adaptation. It is not a universal number and cannot be measured from a strength diary alone. Horme shows an initial reference, not your proven minimum.

Also: minimum effective volume

Microcycle Training

A short training cycle, usually one week.

Micronutrient Nutrition

Vitamins and minerals the body needs in small amounts but which are essential.

Also: micros · vitamins and minerals

Mind-muscle connection Training

Focusing your attention on the working muscle to maximise its recruitment.

Also: mind-muscle connection · mind-muscle

Mobility Injuries and mobility

The ability to move a joint actively through its full range with control.

Also: joint mobility

Motor unit Physiology and anatomy

A motor neuron and all the muscle fibres it innervates; they are recruited from smallest to largest as demand rises.

Motor unit recruitment Physiology and anatomy

The progressive activation of muscle fibres as force demand or fatigue increases.

Also: recruitment

MRV Training

Maximum recoverable volume: a tolerance concept that varies with the person, exercise, effort and recovery. No universal validated cutoff exists. Horme uses a caution reference; a performance decline alone does not prove excessive volume.

Also: maximum recoverable volume

mTOR Physiology and anatomy

The cell signalling pathway that activates muscle protein synthesis in response to training and leucine.

Muscle damage Physiology and anatomy

Micro-damage to the fibres from exercise, especially eccentric work; associated with soreness.

Also: micro-tears · exercise-induced muscle damage

Muscle failure Training

The point at which you cannot complete another repetition with good technique.

Also: failure · concentric failure · training to failure

Muscle mass Body composition

The amount of muscle in your body; part of your lean mass.

Also: muscle

Muscle protein synthesis Physiology and anatomy

The process by which your body makes new protein to repair and grow muscle.

Also: MPS · protein synthesis

Muscle soreness (DOMS) Recovery and sleep

Muscle pain that appears 12–72 h after a new or intense effort, especially eccentric work.

Also: DOMS · delayed muscle soreness · delayed onset muscle soreness · muscle soreness

Muscular endurance Training

The ability to sustain or repeat submaximal contractions over a prolonged period.

Also: endurance

Navy method Body composition

An estimate of body fat % from circumferences (neck, waist, hips) and your height.

Also: Navy formula · tape measure

NEAT Nutrition

Non-exercise activity thermogenesis: the calories you burn moving outside of exercise (walking, fidgeting, chores).

Also: non-exercise activity

Net protein balance Physiology and anatomy

The difference between protein synthesis and breakdown; positive = growth.

Neural adaptation Physiology and anatomy

Early strength gains from more efficient use of the nervous system, before the muscle grows.

Also: neural adaptations

NSDR Recovery and sleep

Non-sleep deep rest: guided relaxation practices (yoga nidra, breathing) to recover without sleeping.

Also: non-sleep deep rest · yoga nidra

Nutrient density Nutrition

The amount of beneficial nutrients per calorie of a food.

Nutrient timing Nutrition

How nutrients are distributed across the day in relation to training.

Also: nutrient timing · meal distribution

Observational study Evidence and method

A study that observes without intervening; it suggests associations but does not prove causation.

Also: cohort study

Omega-3 Supplements

Fatty acids (EPA/DHA) from fish with cardiovascular and anti-inflammatory benefits.

Also: omega-3 fatty acids · fish oil

Overload (injury) Injuries and mobility

Discomfort or injury from accumulating more load than the tissue tolerates.

Also: overuse injury

Overtraining Recovery and sleep

A prolonged drop in performance from accumulating more load than you can recover from.

Also: overtraining syndrome

Partial reps Training

Reps through an incomplete range, often at the end of a set to accumulate stimulus.

Also: partials

Periodisation Training

The planned organisation of training into phases with different volume and intensity to optimise adaptation.

Phosphagen system Physiology and anatomy

The fastest energy pathway (ATP and phosphocreatine) for maximal efforts lasting a few seconds.

Also: ATP-PCr · phosphocreatine · phosphagen system

Placebo Supplements

A substance with no active effect used as a control; its psychological effect can improve performance.

Also: placebo effect

Plateau Training

A halt in progress despite continuing to train; usually resolved by adjusting volume, technique or recovery.

Also: plateau · plateau

Power Training

The ability to apply force at high speed (force × velocity); key in explosive movements.

Also: explosive strength

Pre-workout Supplements

A blend of supplements (caffeine, citrulline, beta-alanine…) taken before training.

Also: pre-workout · pre-workout

Prehabilitation Injuries and mobility

Preventive work to strengthen vulnerable areas and reduce injury risk.

Also: prehab

Progressive overload Training

The principle of gradually increasing the demand (weight, reps, sets) in order to keep progressing.

Also: progression · overload

Proprioception Physiology and anatomy

Your sense of your own body's position and movement; the basis of balance and motor control.

Protein Nutrition

A macronutrient made of amino acids, key for repairing and building muscle (4 kcal/g).

Also: proteins

Protein breakdown Physiology and anatomy

The breakdown of muscle protein; growth happens when synthesis exceeds it on net.

Also: MPB · protein breakdown

Protein powder Supplements

A convenient supplement for hitting your daily protein; whey is the most studied.

Also: whey protein · whey · protein shake

Push Pull Legs Training

A common split that divides training into pushing, pulling and legs.

Also: PPL · push pull legs

Ramp-up sets Training

Light sets before your effective sets to warm up the movement pattern and the nervous system.

Also: warm-up sets · warm-up sets

Randomised controlled trial Evidence and method

A study that randomly assigns participants to groups to compare an intervention; the gold standard.

Also: RCT · randomized trial · RCT

Range of motion Training

How far a joint travels during an exercise; a full range usually maximises hypertrophy.

Also: ROM · range of motion · range of motion

Readiness Recovery and sleep

An estimate of how prepared you are to train today, based on sleep, HRV, heart rate and how you feel.

Also: readiness · readiness

Recovery Recovery and sleep

The repair and adaptation processes between sessions; without it there is no progress.

Also: rest

Refeed Nutrition

A planned increase in calories (mostly carbohydrate) for one or several days within a diet.

Also: refeed · carb refeed

REM sleep Recovery and sleep

The rapid eye movement sleep phase, important for memory and cognitive recovery.

Also: REM · REM stage

Repetition Training

One complete execution of an exercise: a lowering phase and a lifting phase.

Also: rep

Rest between sets Recovery and sleep

The pause between sets; 1–3 min usually optimises strength and hypertrophy on compounds.

Also: rest between sets · rest time

Rest-pause Training

An intensity technique: after failure, brief rests of a few seconds to squeeze out a few more reps.

Also: rest-pause

Resting heart rate Recovery and sleep

Beats per minute at rest; it tends to fall as fitness improves and rise with fatigue.

Also: RHR · Resting HR · resting pulse

RIR Training

Reps in reserve: how many more reps you could have done before failure. RIR 2 = you had 2 left. It is the scale Horme uses everywhere: your routine prescribes it, you log it on every set and the analyses give it back to you.

Also: reps in reserve · reps in reserve

RPE Training

Rate of perceived exertion: a 1-10 scale of how hard a set felt. In strength training it is the same idea as RIR with the axis flipped (RPE 8 = RIR 2), which is why Horme only asks you for RIR: "how many did you have left?" can be counted, whereas grading a sensation from 1 to 10 cannot. RPE is still used for the whole session (sRPE) when calculating your training load.

Also: perceived exertion · rate of perceived exertion

Sarcomere Physiology and anatomy

The basic contractile unit of muscle, made up of actin and myosin filaments.

Satiety Nutrition

The feeling of fullness that reduces hunger; greater with protein, fibre and food volume.

Also: feeling of fullness

Scientific evidence Evidence and method

The body of proof obtained through the scientific method that supports (or does not support) a claim.

Also: evidence-based

Set Training

A group of consecutive reps with no rest.

Also: set

Set point Body composition

The weight range your body tends to defend through adjustments to hunger and expenditure.

Also: set point

SFR Training

Stimulus-to-fatigue ratio: how much muscle stimulus an exercise provides relative to the fatigue it creates. A high SFR (curls, leg extensions) gives a lot for little fatigue; a low one (heavy deadlifts) stimulates but carries a high cost.

Also: stimulus-to-fatigue ratio · stimulus-to-fatigue

Skinfolds Body composition

Measuring the thickness of subcutaneous fat with callipers to estimate body fat %.

Also: skinfold measurement · skinfold caliper

Sleep hygiene Recovery and sleep

Habits that promote quality sleep (consistent times, darkness, avoiding screens and late caffeine).

Specific warm-up Injuries and mobility

Light sets of the exercise itself that prime the movement pattern before heavy loads.

Specificity Evidence and method

The principle that adaptations respond to the specific type of stimulus you train.

Also: principle of specificity

Split Training

How you divide muscle groups across your training days in the week.

Also: split routine · distribution

Stability Injuries and mobility

The ability to control a joint under load and avoid unwanted movement.

Also: joint control

Static stretching Injuries and mobility

A stretch held in one position; better after training or separated from your strength sets.

Also: stretching

Statistical significance Evidence and method

The probability that a result is not down to chance (e.g. p < 0.05); it is not the same as practical relevance.

Also: p-value · p-value

Steady state Cardio and metabolism

A constant pace at which oxygen supply meets the demand of the effort.

Also: steady state

Sticking point Training

The part of the range where the lift is hardest.

Also: sticking point

Strength Training

The ability of a muscle or muscle group to generate tension and overcome a resistance.

Supercompensation Recovery and sleep

An improvement in performance above your previous level after recovering from a training stimulus.

Superset Training

Two exercises performed back to back with no rest between them.

Also: superset

Synergist Physiology and anatomy

A muscle that assists the agonist in a movement.

Also: synergist muscle

Systematic review Evidence and method

A rigorous, reproducible synthesis of all the available evidence on a question.

TDEE Nutrition

Total daily energy expenditure: all the calories you burn in a day (metabolism + activity + digestion).

Also: total energy expenditure · daily calorie expenditure

Technique Injuries and mobility

Correct execution of an exercise; key to effectiveness and injury prevention.

Also: form · form

Tempo Training

The cadence of each phase of a rep (eccentric-pause-concentric-pause), in seconds.

Also: cadence · TUT · time under tension

Tendinopathy Injuries and mobility

An overuse tendon injury with pain and loss of function; it improves with progressive loading.

Also: tendinitis · tendinosis

Tendon Physiology and anatomy

The strong connective tissue that joins muscle to bone and transmits force.

Also: tendons

Thermic effect of food Nutrition

The energy your body spends digesting and processing food; protein costs the most.

Also: TEF · ETA · thermic effect of food

Training volume Training

The total amount of work, usually measured in effective sets per muscle group per week.

Also: volume · sets per week · surplus

TSB Cardio and metabolism

Your freshness: accumulated fitness (CTL) minus recent fatigue (ATL). Positive means you arrive rested; very negative means you are doing more than you are currently absorbing.

Also: training stress balance

Type I muscle fibre Physiology and anatomy

A slow, fatigue-resistant fibre, predominant in endurance efforts.

Also: slow-twitch fiber · red fibers

Type II muscle fibre Physiology and anatomy

A fast, powerful, fatigable fibre, predominant in strength and power efforts.

Also: fast-twitch fiber · white fibers

VDOT Cardio and metabolism

A single score for your running fitness, derived from a real performance such as a 5K. It sets the pace for every workout type, so increasing VDOT improves all your training paces together.

Also: running fitness level

VO2 max Cardio and metabolism

The maximum volume of oxygen your body can use per minute; the main marker of aerobic capacity.

Also: VO2max · maximal oxygen uptake · VO2 max

Warm-up Training

Preparation beforehand (mobility, ramp-up sets) that raises performance and lowers injury risk.

Also: warm-up

Water retention Body composition

A temporary build-up of water that changes the scale without changing your fat.

Also: water retention · body water