Terminology
Single Piece Workout
A single-piece workout typically refers to a training session where you perform a single continuous effort without structured intervals or breaks. In other words, you work for a set distance, time, or calories.
Single-piece workouts are valuable for improving your performance and assessing your progress.
Single Distance
It is a single-piece workout based on distance.
Examples: 500m, 1k, 2k, and half marathon (21,097m).
Single Time
It is a single-piece workout based on time.
Examples: 4 minutes, 30 minutes, 1 hour.
Splits
A single-piece workout can be broken down into splits.
Breaking a single-piece workout into splits is not required but can help you manage your performance throughout the workout and analyze the performance progress afterward.
Example: Consider this 1k (1000m) workout broken into 200m splits.
It would be the same as setting a workout with a 1000-meter interval. The difference is that by breaking it into splits, athletes can view how each segment (200 meters) was during and after the workout.
Interval Training
Interval training is a structured workout alternating between work intervals and periods of lower-intensity recovery or Rest.
For example:
5x 200m
1 minute rest
Intervals
Intervals are the segments of a workout. It usually implies there is a rest period between each segment.
In the example above, the workout has five intervals of 200m.
Rest
Rest is the period of the workout where the athlete is supposed to stop and rest or work at at recovery or Rest.
Undefined Rest (Und.)
Undefined Rest is a type of Rest that is not based on a specific time.
This is useful when the rest period is unknown.
Concept2 Users
On the PM5, the maximum undefined rest is 9:59. Once the clock reaches 10 minutes, the PM5 will stop the workout.
Undefined Rest Use Case
1:1 Rest
Some coaches prescribe a 1:1 rest period. That means you will rest the same amount of time you work.
Example:
5x 200m
Rest 1:1
If it took 50 seconds to row the 1st 200m, you will rest for 50 seconds before starting the next interval.
Hybrid workouts
Another use for undefined Rest is HIIT workouts.
Example:
5x 200m
10 Squats
In the example above, every 200m, the athlete will stop and perform 10 squats before starting the next 200m.