[{"data":1,"prerenderedAt":740},["ShallowReactive",2],{"lexique-en-eccentric-phase":3,"lexique-all-en":381,"lexique-trans-en-eccentric-phase":735},{"id":4,"title":5,"body":6,"description":371,"extension":372,"lang":373,"letter":374,"meta":375,"navigation":376,"path":377,"ref":12,"seo":378,"stem":379,"__hash__":380},"lexique/lexique/en/eccentric-phase.md","Eccentric (Phase)",{"type":7,"value":8,"toc":358},"minimark",[9,13,18,31,34,62,65,68,71,76,79,105,107,111,114,174,176,179,181,185,192,196,203,207,213,217,223,225,229,233,236,240,243,247,250,252,256,289,291,295,301,318,320,324,327,341,343,347],[10,11,5],"h1",{"id":12},"eccentric-phase",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,26,27,30],"p",{},"The ",[23,24,25],"strong",{},"eccentric phase"," is the part of the rep where ",[23,28,29],{},"the muscle lengthens while remaining under tension",". It's the \"negative\" half of the movement, where you lower the load.",[19,32,33],{},"Examples:",[35,36,37,44,50,56],"ul",{},[38,39,40,43],"li",{},[23,41,42],{},"Squat",": lowering down into the squat",[38,45,46,49],{},[23,47,48],{},"Bench press",": bringing the bar down to the chest",[38,51,52,55],{},[23,53,54],{},"Bicep curl",": lowering the weight back down",[38,57,58,61],{},[23,59,60],{},"Pull-up",": lowering yourself back from the bar",[63,64],"blockquote",{},[19,66,67],{},"💡 The eccentric phase is the most underrated phase, yet probably the most powerful for hypertrophy and strength.",[69,70],"hr",{},[72,73,75],"h3",{"id":74},"what-happens-in-the-muscle","What happens in the muscle?",[19,77,78],{},"During the eccentric phase, paradox: the muscle is contracted but lengthens at the same time. This unique tension causes:",[35,80,81,87,93,99],{},[38,82,83,86],{},[23,84,85],{},"Forced cross-bridge breaking",": actin-myosin filaments are torn apart while still bonded",[38,88,89,92],{},[23,90,91],{},"Mechanical micro-tears",": in the sarcolemma and extracellular matrix",[38,94,95,98],{},[23,96,97],{},"Greater motor unit recruitment",": especially type II fibers",[38,100,101,104],{},[23,102,103],{},"Higher hypertrophic stimulus",": per unit of work done",[69,106],{},[72,108,110],{"id":109},"why-is-the-eccentric-so-important","Why is the eccentric so important?",[19,112,113],{},"Studies are unanimous: the eccentric phase is a major driver of hypertrophy.",[115,116,117,130],"table",{},[118,119,120],"thead",{},[121,122,123,127],"tr",{},[124,125,126],"th",{},"Eccentric advantage",[124,128,129],{},"Magnitude",[131,132,133,142,150,158,166],"tbody",{},[121,134,135,139],{},[136,137,138],"td",{},"Force produced vs. concentric",[136,140,141],{},"+30 to +50%",[121,143,144,147],{},[136,145,146],{},"Muscle damage caused",[136,148,149],{},"+200 to +400%",[121,151,152,155],{},[136,153,154],{},"Hypertrophic response",[136,156,157],{},"Equal or greater",[121,159,160,163],{},[136,161,162],{},"Strength gain",[136,164,165],{},"Significant",[121,167,168,171],{},[136,169,170],{},"Energy cost",[136,172,173],{},"Lower than concentric",[63,175],{},[19,177,178],{},"⚠️ DOMS (delayed-onset muscle soreness) is largely caused by the eccentric phase. That's why squats produce more soreness than deadlifts (long, controlled descent vs. quick drop).",[69,180],{},[72,182,184],{"id":183},"optimal-eccentric-tempo","Optimal eccentric tempo",[19,186,187,188,191],{},"The eccentric should be ",[23,189,190],{},"controlled, never dropped",":",[14,193,195],{"id":194},"for-hypertrophy","For hypertrophy",[19,197,198,199,202],{},"✅ ",[23,200,201],{},"2 to 4 seconds"," on the descent. Time under tension is your friend.",[14,204,206],{"id":205},"for-strength","For strength",[19,208,198,209,212],{},[23,210,211],{},"1 to 3 seconds",". Less critical for absolute strength, but still controlled.",[14,214,216],{"id":215},"eccentric-overload-advanced","Eccentric overload (advanced)",[19,218,198,219,222],{},[23,220,221],{},"4 to 6+ seconds"," with loads up to 110-120% of your concentric max (with a partner or machine).",[69,224],{},[72,226,228],{"id":227},"specific-eccentric-techniques","Specific eccentric techniques",[14,230,232],{"id":231},"negatives-forced-negatives","Negatives (forced negatives)",[19,234,235],{},"Lower a load you can't lift on your own (a partner helps with the concentric). Powerful for breaking plateaus.",[14,237,239],{"id":238},"tempo-training","Tempo training",[19,241,242],{},"Codified tempo, e.g. 4-1-1-0: 4-second eccentric, 1-sec pause at the bottom, 1-sec concentric, no pause at the top.",[14,244,246],{"id":245},"eccentric-only-blocks","Eccentric-only blocks",[19,248,249],{},"3-4 weeks focused exclusively on slow eccentrics. Excellent for breaking through plateaus.",[69,251],{},[72,253,255],{"id":254},"common-eccentric-mistakes","Common eccentric mistakes",[35,257,258,265,271,277,283],{},[38,259,260,261,264],{},"❌ ",[23,262,263],{},"Letting the load drop",": free fall, gravity does the work",[38,266,260,267,270],{},[23,268,269],{},"Bouncing at the bottom"," (e.g. bench): elastic energy used = lost stimulus",[38,272,260,273,276],{},[23,274,275],{},"Eccentric too fast",": lost tension, lost hypertrophy",[38,278,260,279,282],{},[23,280,281],{},"Excessive eccentric overload",": extreme DOMS, slowed recovery",[38,284,260,285,288],{},[23,286,287],{},"Eccentric on every set + every exercise",": too much fatigue",[69,290],{},[72,292,294],{"id":293},"eccentric-and-risk-of-injury","Eccentric and risk of injury",[19,296,297,298,191],{},"The eccentric is paradoxically ",[23,299,300],{},"both more demanding and more protective",[35,302,303,306,309,312,315],{},[38,304,305],{},"✅ Strengthens tendons and the extracellular matrix",[38,307,308],{},"✅ Prevents injuries in the lengthened position",[38,310,311],{},"✅ Builds robustness against unexpected movements",[38,313,314],{},"⚠️ But: can cause excessive DOMS if overdosed",[38,316,317],{},"⚠️ Watch out for slowed recovery (heavy eccentric = 5-7 days to recover)",[69,319],{},[72,321,323],{"id":322},"practical-applications","Practical applications",[19,325,326],{},"How to integrate the eccentric in your training:",[35,328,329,332,335,338],{},[38,330,331],{},"✅ Apply a 2-3 second eccentric on every \"regular\" set",[38,333,334],{},"✅ Add a 4-6 second eccentric block every 4-6 weeks (1-2 weeks max)",[38,336,337],{},"✅ Use eccentric overloads occasionally on big lifts",[38,339,340],{},"✅ Stay disciplined: never let the load fall",[69,342],{},[72,344,346],{"id":345},"key-takeaways","Key takeaways",[19,348,349,350,353,354,357],{},"The eccentric phase is ",[23,351,352],{},"a hidden goldmine for hypertrophy and strength",". Control your descents (2-4 sec), and you'll progress significantly faster than someone who just drops the load. ",[23,355,356],{},"Lift with explosiveness, lower with control"," — that's the rule.",{"title":359,"searchDepth":360,"depth":360,"links":361},"",2,[362,364,365,366,367,368,369,370],{"id":74,"depth":363,"text":75},3,{"id":109,"depth":363,"text":110},{"id":183,"depth":363,"text":184},{"id":227,"depth":363,"text":228},{"id":254,"depth":363,"text":255},{"id":293,"depth":363,"text":294},{"id":322,"depth":363,"text":323},{"id":345,"depth":363,"text":346},"The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","md","en","E",{},true,"/lexique/en/eccentric-phase",{"title":5,"description":371},"lexique/en/eccentric-phase","FWeY0JvV5-yj1XqeKqpsG8yLDOj_Zh_6uJ2eMfL-N6I",[382,386,390,394,398,402,406,410,414,418,422,426,430,434,438,442,446,450,454,458,462,466,470,474,478,482,486,490,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,639,643,647,651,655,659,663,667,671,675,679,683,687,691,695,699,703,707,711,715,719,723,727,731],{"title":383,"description":384,"slug":385},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":387,"description":388,"slug":389},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":391,"description":392,"slug":393},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":395,"description":396,"slug":397},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":399,"description":400,"slug":401},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":403,"description":404,"slug":405},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":407,"description":408,"slug":409},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":411,"description":412,"slug":413},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":415,"description":416,"slug":417},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":419,"description":420,"slug":421},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":423,"description":424,"slug":425},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":427,"description":428,"slug":429},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":431,"description":432,"slug":433},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":435,"description":436,"slug":437},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":439,"description":440,"slug":441},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":443,"description":444,"slug":445},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":447,"description":448,"slug":449},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":451,"description":452,"slug":453},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":455,"description":456,"slug":457},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":459,"description":460,"slug":461},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":463,"description":464,"slug":465},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":467,"description":468,"slug":469},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":471,"description":472,"slug":473},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":475,"description":476,"slug":477},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":479,"description":480,"slug":481},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":483,"description":484,"slug":485},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":487,"description":488,"slug":489},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":5,"description":371,"slug":12},{"title":492,"description":493,"slug":494},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":496,"description":497,"slug":498},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":500,"description":501,"slug":502},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":504,"description":505,"slug":506},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":508,"description":509,"slug":510},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":512,"description":513,"slug":514},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":516,"description":517,"slug":518},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":520,"description":521,"slug":522},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":524,"description":525,"slug":526},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":528,"description":529,"slug":530},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":532,"description":533,"slug":534},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":536,"description":537,"slug":538},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":540,"description":541,"slug":542},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":544,"description":545,"slug":546},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":548,"description":549,"slug":550},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":552,"description":553,"slug":554},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":556,"description":557,"slug":558},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":560,"description":561,"slug":562},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":564,"description":565,"slug":566},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":568,"description":569,"slug":570},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":572,"description":573,"slug":574},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":576,"description":577,"slug":578},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":580,"description":581,"slug":582},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":584,"description":585,"slug":586},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":588,"description":589,"slug":590},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":592,"description":593,"slug":594},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":596,"description":597,"slug":598},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":600,"description":601,"slug":602},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":604,"description":605,"slug":606},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":608,"description":609,"slug":610},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":612,"description":613,"slug":614},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":616,"description":617,"slug":618},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":620,"description":621,"slug":622},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":624,"description":625,"slug":626},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":628,"description":629,"slug":630},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":632,"description":633,"slug":634},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":636,"description":637,"slug":638},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":640,"description":641,"slug":642},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":644,"description":645,"slug":646},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":648,"description":649,"slug":650},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":652,"description":653,"slug":654},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":656,"description":657,"slug":658},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":660,"description":661,"slug":662},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":664,"description":665,"slug":666},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":668,"description":669,"slug":670},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":672,"description":673,"slug":674},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":676,"description":677,"slug":678},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":680,"description":681,"slug":682},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":684,"description":685,"slug":686},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":688,"description":689,"slug":690},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":692,"description":693,"slug":694},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":696,"description":697,"slug":698},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":700,"description":701,"slug":702},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":704,"description":705,"slug":706},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":708,"description":709,"slug":710},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":712,"description":713,"slug":714},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":716,"description":717,"slug":718},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":720,"description":721,"slug":722},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":724,"description":725,"slug":726},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":728,"description":729,"slug":730},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":732,"description":733,"slug":734},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":736,"en":12,"es":737,"fr":738,"it":739,"pt":737},"exzentrische-phase","fase-excentrica","excentrique","fase-eccentrica",1784214981890]