NYX Endurance

Workout Terminology

WU = warm up
MS = main set
CD = cool down
5’ = 5 minutes
10” = 10 seconds
RI = rest interval

Swim Specific:
OWS: open water swimming
T-pace or Base pace: threshold pace per 100 (meters or yards), or pace per 100 taken from a 1000 (meter or yard) time trial swim
Base Interval: fastest interval that you can swim 10×100’s on
Descending Interval: swim each repetition faster than the previous one
Build Interval: increase speed within each repetition

Bike Specific: 
ILT: individual leg training; usually done on a trainer, you’ll use 1 leg at a time to spin for a given interval; focus on the efficiency of the pedal stroke rather than hitting a certain power or HR (unless specified)
RPMs: revolutions per minute; cadence
Muscular Endurance: low cadence work (usually between 55-65rpms if not specified)
High Cadence/rpm’s: Focus on hitting the prescribed cadence rather than a certain power or HR (unless specified)

Run Specific: 
Strides/Striders: a short pickup at about 5k pace (not a sprint) in order to engage more muscles without adding too much intensity

NYX Endurance

Our mission is to develop an endurance community that empowers each member towards both individual and collective potential. At NYX Endurance, we believe in the relentless pursuit of better. We believe there is no success without suffering. There is no progress without perseverance. There is no light without darkness. #embracethedarkness
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