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)