BIKE Definitions / Guidelines:

SIT (Sprint Interval Training): Use these workouts when you don't have time to do a full bike workout. Great to do after a strength workout when you are already warmed up. 
 

RI = Rest Interval
 

Hi Cad = High Cadence (easy gear, faster legs, Cadence greater than 95)
 

Lo Cad = Low Cadence (harder gear, slower legs, Cadence less than 85)
 

Mid Cad = Middle Cadence (Cadence around 90)
 

Jumps  = Jumps are usually used in a warm-up. They can be performed seated or standing. They are short efforts (15 to 30s) where you speed up your legs without adding any fatigue. 
 

Tempo = Riding at tempo is a MODERATE effort. Harder than an endurance ride, but not as hard as Intervals. 
 

LSD = Long Steady Distance rides are endurance rides. They should be EASY for the most part. What can make them more of a challenge is the duration. 

Time Trial = Select a gear that is hard enough to challenge you to keep a cadence of 90 for the prescribed time. A moderately hard sustained effort. 

 

RUN Definitions / Guidelines:

SIT (Sprint Interval Training). Use these workouts when you don't have time to do a full run workout. Great to do after a strength workout when you are already warmed up. 

RI = Rest Interval

Strides = Typically part of a warm-up, strides are short efforts for about 20s to open up your gait. About 80-85% effort. 

Accelerations = are efforts that last 20-30 seconds were you accelerate up to 95% of your top speed. You slowly build up to 95% effort over the 20-30s. 

SWIM Definitions / Guidelines:

Adjust the following workouts to suit your current swim proficiency. 

RI = Rest Interval

y = yards

F/S = Freestyle

Non F/S= Any stroke other than Freestyle

IM = Individual Medley (Fly, Back, Breast, Freestyle). Substitute Freestyle for Fly if needed. 

Full= Full stroke swimming

SIT= Sprint Interval Training

BODY WORKOUT Definitions / Guidelines:

For some of the workouts that require set work to rest ratios (like the HIIT workouts) consider using the Smart WOD Timer App (Free). You can program work / rest intervals in the tabata timer. 

SIT (Sprint Interval Training). These are short / sharp workouts. You can do these running, cycling, rowing, etc. Use these workouts after you have done a functional Strength workout or a lighting heavy workout and you want a longer workout. You are already warmed up so can get into the hard work quite quickly. OR you can use these workouts for when you don't have time to do one of the longer bike or run workouts.