workout syntax
- This is particular to only Arrowhead Endurance training plans. Other systems will use different syntax.
- For example, 2x {3x [2x (60s @ 105%, 45s) 90s] 4m} is read as:
- 2 series; of
- 3 sets; of
- 2 reps; of
- 60 seconds work at 105% AnT; with
- 45 seconds rest between reps;
- 2 reps; of
- 90 seconds rest between sets; and
- 3 sets; of
- 4 minutes rest between series.
- 2 series; of
- The same workout would look like:
- Series 1:
- Set 1:
- 12 seconds on, 45 seconds off, 12 seconds on;
- 60 seconds off;
- Set 2:
- 12 seconds on, 45 seconds off, 12 seconds on;
- 60 seconds off;
- Set 3:
- 12 seconds on, 45 seconds off, 12 seconds on;
- 4 minutes off;
- Set 1:
- Series 2: Repeat the above.
- Series 1:
- work is to the left of the slash, rests are to the right: work / rest
Updated on Feb 26, 2026