Team Z Adult Group Triathlon Training Program: Abreviations (Cue Sheets, Track, Swim, Bike)

To help out our new folks!   To remind our vets who have fallen asleep….

WEEKEND RIDE CUE SHEET ABBREVIATIONS

• BL – BEAR LEFT
• BR ”“ BEAR RIGHT
• L ”“ LEFT
• L/R ”“ LEFT THEN QUICK RIGHT
• QL OR QKL ”“ QUICK LEFT
• QR OR QKR ”“ QUICK RIGHT
• R ”“ RIGHT
• R/L ”“ RIGHT THEN QUICK LEFT
• S ”“ STRAIGHT
• SS ”“ STOP SIGN
• T- T INSTERSECTION
• TI ”“ TURNS INTO
• TL ”“ TRAFFIC LIGHT
• TRO ”“ TO REMAIN ON
• X ”“ CROSS

SWIM WORKOUT ABBREVIATIONS

• W/U ”“ WARM UP
• Z1 ”“ ZONE 1
• Z2 ”“ ZONE 2
• Z3 ”“ ZONE 3
• Z4 ”“ ZONE 4
• LAP AND LENGTH ”“ UP AND BACK = ONE LAP
• CHOICE ”“ YOU CHOOSE WHAT STROKE TO SWIM
• 25’s, 50’s, 100’s, 200’s, etc. ”“DISTANCE
• DESCEND ”“ VERY EASY TO LITTLE HARDER TO LITTLE HARDER TO ALL OUT EACH LAP
• BUILD ”“ EASY AND GRADUALLY BUILD OVER THE COURSE OF THE DISTANCE THEN ALL OUT LAST 5 YARDS
• RACE PACE – SPEED YOU CAN MAINTAIN FOR THE DISTANCE OF THE SWIM
• CRUISE ”“ NICE EASY AEROBIC PACE
• RECOVERY ”“ AS SLOW AS YOU LIKE
• SET ”“ DESCRIBES A PORTION OF THE WORKOUT
• INTERVAL ”“ TIME ALLOWED FOR EACH REPITION IN A GIVEN SET
• ODDS ”“ 1,3,5, etc LAPS
• EVENS ”“ 2,4,6, etc LAPS

TRACK WORKOUT ABBREVIATIONS – Read More About understanding our track workouts here

•  W/U ”“ WARM UP
• Z1 ”“ ZONE 1
• Z2 ”“ ZONE 2
• Z3 ”“ ZONE 3
• Z4 ”“ ZONE 4
• LRP MP ”“
• LRP + 30
• STRIDES ”“
• TP
• W/D ”“ WARM DOWN
• PICKUPS ”“
• IP –
• R/2 ”“
• TP ”“ TEMPO RUN
• EXAMPLE: 10′ W/U, 3 strides, 2 x 1600 low to mid Z4 or TP R/2′, 1 x 800 Z4 or TP, W/D. (TEN MINUTE WARM UP, DO THREE STRIDES, THEN DO TWO 1600 METERS IN LOW TO MIDDLE ZONE 4 OR INSTEAD OF TWO SETS OF 1600 METERS DO A TEMPO RUN FOR TWO MINUTES, ONE SET OF 800 METERS IN ZONE 4 OR TEMPO RUN THEN WARM DOWN.

BIKE WORKOUT ABBREVIATIONS Read more here about how to understand our bike workouts

• W/U ”“ WARM UP
• W/D ”“ WARM DOWN
• Z1 ”“ ZONE 1
• Z2 ”“ ZONE 2
• Z3 ”“ ZONE 3
• Z4 ”“ ZONE 4
• SLD ”“ SINGLE LEG DRILL, PEDAL WITH ONLY ONE LEG, BIG GEAR ”“Z5 a/b ”“SD ”“ SPEED DRILL (Please read THIS for an explanation of each)
• EXAMPLE: 10′ w/u, 5′ 1/3rd SD, 2 x 12′ Z4 R/5′ Z2 (w/ 1 x 5′ Big Gear). (A TEN MINUTE WARM UP, RIDE FIVE MINUTES WITH 1/3 OF IT SPEED DRILL, TWO TWELVE MINUTES SETS IN ZONE 4, RIDE FIVE MINUTES IN ZONE 2 WITH ONE OF THE FIVE MINUTES IN BIG GEAR)