Guides to structuring interval workouts, choosing between AMRAP, EMOM and timed formats, training with heart-rate zones, and reading what your session data actually says.
An AI can read your workout data and find patterns you miss: the station that fades, the week that jumped too fast. Here is what the research says it is good for, where it stops, and five questions to ask it.
A session that felt good the whole way through. A personal best at the end. But the numbers found something I could not feel. One question was enough to find it.
After a race you know roughly how it went. The number that changes your training is more precise: which station cost you the most compared to people who finished near you. That number exists, and here is how to turn it into a session.
The published 12-station bodyweight circuit: 30 seconds of work, 10 seconds of rest, no equipment beyond a chair and a wall. What the science actually claims, how the structure works, and how to run it without staring at a clock.
Three to four sessions a week, most of them easier than you want, building to a full simulation before the taper. A plan you run yourself, with the structure to run it properly and honest targets to measure it against.
Your training predicted one time and race day produced another, and the difference usually is not fitness. It is the part of the race a gym cannot contain, and it has its own line in your official result.
The full race shape in your gym: eight 1 km runs alternating with the eight standard stations, open-ended so you tap through at your pace, ending in a race-shaped result of splits and total time. Free, in the next app update.
RoxFit for race results, Repz or Edge for a coached plan, Rep The Set for running the session itself. A comparison that declares its interest in the first sentence and picks by job instead of ranking itself first.
Beginner, Advanced and Elite come from a handful of pace rates and a per-exercise multiplier. Here are the actual numbers, the arithmetic in both directions, and what the model still does not account for.
The three-level structure behind every workout, and why it is what lets one format serve a HIIT circuit, a strength complex and a race simulation.
Four workout styles, what each one actually measures, and how to pick the right one for the session you want.
What the five zones mean, why interval training scatters across them, and what time in zone tells you that average heart rate does not.
What the numbers after a workout describe, and what they do not claim.
Rep The Set