Workouts and sections
Workout
Section titled “Workout”A workout is one training session. It is written once, and then either kept in the workouts library or placed on a day of the season.
A placed workout also carries a kind, which says what the day is for:
| Kind | Meaning |
|---|---|
| Training | An ordinary session. |
| Test | A test day, for example a 30m fly or a standing long jump. |
| Competition | A day the athlete races. |
| Rest | Rest you prescribed. |
The kind reaches the athlete, so a test day reads as a test day on their phone.
Sections
Section titled “Sections”A workout is a list of sections, and each type has its own shape.
Warm-up groups drills into phases. A warm-up can follow a protocol, for example RAMP (Raise, Activate, Mobilise, Potentiate). The protocol fixes the phases so the app can tell that each one is present.
Running is a list of blocks. One block is a set of reps at one prescription, for example 3 sets of 4×30m, with its own recovery between reps and between sets.
Strength is a list of groups. A group is one or more exercises trained as one unit. A plain lift is a group of one. A superset or a contrast pair is a group of several. The set count and the rest sit on the group, and the reps and the load sit on each exercise.
Core and accessory is a circuit.
Sections are ordered, and you can reorder them.
Intensity from the athlete’s own numbers
Section titled “Intensity from the athlete’s own numbers”A running effort can be a percentage of a personal best, for example 95% of a 200m best. A strength load can be a percentage of a one-rep max.
StrideUp resolves those percentages per athlete before the workout reaches them. A 150m rep at 90% of a 24.00s 200m best resolves to a target of 20.00 seconds.
An effort with no known best is left as written.
Placing copies the workout
Section titled “Placing copies the workout”When you place a library workout on a day, StrideUp copies it. The copy and the library original are independent from that moment.
Editing the library original never changes what is already placed, and editing a placed day never changes the library.
Good to know
Section titled “Good to know”A workout sits on a date, and the cycles covering that date describe it.
To repeat a workout, place a week pattern, copy a day, or run a progression. Each of those writes independent copies.