[{"data":1,"prerenderedAt":646},["ShallowReactive",2],{"lexique-en-for-time":3,"lexique-all-en":288,"lexique-trans-en-for-time":642},{"id":4,"title":5,"body":6,"description":278,"extension":279,"lang":280,"letter":281,"meta":282,"navigation":283,"path":284,"ref":12,"seo":285,"stem":286,"__hash__":287},"lexique/lexique/en/for-time.md","For Time",{"type":7,"value":8,"toc":267},"minimark",[9,13,18,29,32,35,38,41,46,50,63,67,75,79,87,89,93,145,147,150,152,156,189,191,195,227,229,233,250,252,256],[10,11,5],"h1",{"id":12},"for-time",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28],"p",{},[22,23,5],"strong",{}," is a training format where you must ",[22,26,27],{},"complete a fixed amount of work as fast as possible",". The score = the total time. The faster you go, the better.",[19,30,31],{},"Opposite logic of AMRAP (max work in fixed time): here, the work is fixed, the time is the variable.",[33,34],"blockquote",{},[19,36,37],{},"💡 For Time = sprint race. AMRAP = endurance race with a fixed clock. Two complementary formats.",[39,40],"hr",{},[42,43,45],"h3",{"id":44},"for-time-examples","For Time examples",[14,47,49],{"id":48},"cindy-crossfit","\"Cindy\" (CrossFit)",[51,52,53,57,60],"ul",{},[54,55,56],"li",{},"5 pull-ups + 10 push-ups + 15 squats",[54,58,59],{},"20 rounds total",[54,61,62],{},"Score = total time",[14,64,66],{"id":65},"_500-meter-row","\"500-meter row\"",[51,68,69,72],{},[54,70,71],{},"Row 500 m as fast as possible",[54,73,74],{},"Score = time",[14,76,78],{"id":77},"_100-burpees","\"100 burpees\"",[51,80,81,84],{},[54,82,83],{},"Do 100 burpees in a row",[54,85,86],{},"Score = time (don't lose count)",[39,88],{},[42,90,92],{"id":91},"the-for-time-pacing-strategy","The For Time pacing strategy",[94,95,96,109],"table",{},[97,98,99],"thead",{},[100,101,102,106],"tr",{},[103,104,105],"th",{},"Workout duration",[103,107,108],{},"Strategy",[110,111,112,121,129,137],"tbody",{},[100,113,114,118],{},[115,116,117],"td",{},"\u003C 5 min (sprint)",[115,119,120],{},"Max intensity, push through pain",[100,122,123,126],{},[115,124,125],{},"5-15 min (medium)",[115,127,128],{},"Hard but controlled, finish strong",[100,130,131,134],{},[115,132,133],{},"15-30 min (long)",[115,135,136],{},"Sustainable pace, save the last 25%",[100,138,139,142],{},[115,140,141],{},"> 30 min (very long)",[115,143,144],{},"Endurance pace, smart rest, hydration",[33,146],{},[19,148,149],{},"⚠️ The classic \"For Time\" rookie mistake: sprinting the first round, gassing out for the rest. Better to start at 80% and pick up at the halfway mark.",[39,151],{},[42,153,155],{"id":154},"benefits-of-for-time","Benefits of For Time",[51,157,158,165,171,177,183],{},[54,159,160,161,164],{},"✅ ",[22,162,163],{},"Direct measurability",": time is the universal score",[54,166,160,167,170],{},[22,168,169],{},"Mental challenge",": pushing yourself when fatigue hits",[54,172,160,173,176],{},[22,174,175],{},"Comparability",": same workout = comparable scores",[54,178,160,179,182],{},[22,180,181],{},"Concrete progression",": redo the same workout 4-6 weeks later",[54,184,160,185,188],{},[22,186,187],{},"High motivation",": a clock running creates urgency",[39,190],{},[42,192,194],{"id":193},"tips-for-performing","Tips for performing",[51,196,197,203,209,215,221],{},[54,198,160,199,202],{},[22,200,201],{},"Plan rest breaks"," in advance (e.g. 5 burpees, 5-sec break)",[54,204,160,205,208],{},[22,206,207],{},"Solid technique",": bad reps = wasted time + injury risk",[54,210,160,211,214],{},[22,212,213],{},"Big breakdowns",": 50 reps in 5×10 is faster than 1×50 with collapse",[54,216,160,217,220],{},[22,218,219],{},"Breathing control",": don't hold breath during reps",[54,222,160,223,226],{},[22,224,225],{},"Track every score",": the only way to measure real progress",[39,228],{},[42,230,232],{"id":231},"common-mistakes","Common mistakes",[51,234,235,238,241,244,247],{},[54,236,237],{},"❌ Picking too long a workout (overlaps with the AMRAP zone)",[54,239,240],{},"❌ Sacrificing technique for a faster time",[54,242,243],{},"❌ Starting sprint mode regardless of total length",[54,245,246],{},"❌ Not warming up properly",[54,248,249],{},"❌ Comparing your time to others without accounting for level",[39,251],{},[42,253,255],{"id":254},"key-takeaways","Key takeaways",[19,257,258,259,262,263,266],{},"For Time is ",[22,260,261],{},"the ideal format for measurable performance",". Pick a workout, plan your pace, push hard, track your score. Compare yourself to your past self, not anyone else. ",[22,264,265],{},"Be your own benchmark",".",{"title":268,"searchDepth":269,"depth":269,"links":270},"",2,[271,273,274,275,276,277],{"id":44,"depth":272,"text":45},3,{"id":91,"depth":272,"text":92},{"id":154,"depth":272,"text":155},{"id":193,"depth":272,"text":194},{"id":231,"depth":272,"text":232},{"id":254,"depth":272,"text":255},"For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","md","en","F",{},true,"/lexique/en/for-time",{"title":5,"description":278},"lexique/en/for-time","wgXhxLIoB8txV9LIMGUMKiYsZLOFmWo2aVqLquPgDa8",[289,293,297,301,305,309,313,317,321,325,329,333,337,341,345,349,353,357,361,365,369,373,377,381,385,389,393,397,401,405,409,413,417,421,422,426,430,434,438,442,446,450,454,458,462,466,470,474,478,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,634,638],{"title":290,"description":291,"slug":292},"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":294,"description":295,"slug":296},"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":298,"description":299,"slug":300},"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":302,"description":303,"slug":304},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":306,"description":307,"slug":308},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":310,"description":311,"slug":312},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":314,"description":315,"slug":316},"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":318,"description":319,"slug":320},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":322,"description":323,"slug":324},"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":326,"description":327,"slug":328},"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":330,"description":331,"slug":332},"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":334,"description":335,"slug":336},"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":338,"description":339,"slug":340},"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":342,"description":343,"slug":344},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":346,"description":347,"slug":348},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":350,"description":351,"slug":352},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":354,"description":355,"slug":356},"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":358,"description":359,"slug":360},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":362,"description":363,"slug":364},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":366,"description":367,"slug":368},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":370,"description":371,"slug":372},"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":374,"description":375,"slug":376},"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":378,"description":379,"slug":380},"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":382,"description":383,"slug":384},"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":386,"description":387,"slug":388},"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":390,"description":391,"slug":392},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":394,"description":395,"slug":396},"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":398,"description":399,"slug":400},"Eccentric (Phase)","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.","eccentric-phase",{"title":402,"description":403,"slug":404},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":406,"description":407,"slug":408},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":410,"description":411,"slug":412},"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":414,"description":415,"slug":416},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":418,"description":419,"slug":420},"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":5,"description":278,"slug":12},{"title":423,"description":424,"slug":425},"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":427,"description":428,"slug":429},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":431,"description":432,"slug":433},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":435,"description":436,"slug":437},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":439,"description":440,"slug":441},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":443,"description":444,"slug":445},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":447,"description":448,"slug":449},"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":451,"description":452,"slug":453},"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":455,"description":456,"slug":457},"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":459,"description":460,"slug":461},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":463,"description":464,"slug":465},"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":467,"description":468,"slug":469},"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":471,"description":472,"slug":473},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":475,"description":476,"slug":477},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":479,"description":480,"slug":481},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":483,"description":484,"slug":485},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":487,"description":488,"slug":489},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":491,"description":492,"slug":493},"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":495,"description":496,"slug":497},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":499,"description":500,"slug":501},"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":503,"description":504,"slug":505},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":507,"description":508,"slug":509},"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":511,"description":512,"slug":513},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":515,"description":516,"slug":517},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":519,"description":520,"slug":521},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":523,"description":524,"slug":525},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":527,"description":528,"slug":529},"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":531,"description":532,"slug":533},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":535,"description":536,"slug":537},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":539,"description":540,"slug":541},"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":543,"description":544,"slug":545},"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":547,"description":548,"slug":549},"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":551,"description":552,"slug":553},"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":555,"description":556,"slug":557},"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":559,"description":560,"slug":561},"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":563,"description":564,"slug":565},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":567,"description":568,"slug":569},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":571,"description":572,"slug":573},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":575,"description":576,"slug":577},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":579,"description":580,"slug":581},"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":583,"description":584,"slug":585},"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":587,"description":588,"slug":589},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":591,"description":592,"slug":593},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":595,"description":596,"slug":597},"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":599,"description":600,"slug":601},"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":603,"description":604,"slug":605},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":607,"description":608,"slug":609},"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":611,"description":612,"slug":613},"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":615,"description":616,"slug":617},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":619,"description":620,"slug":621},"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":623,"description":624,"slug":625},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":627,"description":628,"slug":629},"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":631,"description":632,"slug":633},"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":635,"description":636,"slug":637},"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":639,"description":640,"slug":641},"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":643,"en":12,"es":644,"fr":12,"it":12,"pt":645},"for-time-auf-zeit","for-time-contra-el-tiempo","for-time-contra-o-tempo",1784214982161]