[{"data":1,"prerenderedAt":760},["ShallowReactive",2],{"lexique-en-repetitions-reps":3,"lexique-all-en":403,"lexique-trans-en-repetitions-reps":754},{"id":4,"title":5,"body":6,"description":393,"extension":394,"lang":395,"letter":396,"meta":397,"navigation":398,"path":399,"ref":12,"seo":400,"stem":401,"__hash__":402},"lexique/lexique/en/repetitions-reps.md","Repetitions (Reps)",{"type":7,"value":8,"toc":381},"minimark",[9,13,18,31,38,41,56,59,64,67,134,136,143,145,149,153,160,164,167,171,177,179,183,186,189,223,225,229,232,293,295,299,303,306,310,313,316,319,323,326,328,332,365,367,371],[10,11,5],"h1",{"id":12},"repetitions-reps",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,26,27,30],"p",{},"A ",[23,24,25],"strong",{},"repetition"," (or \"rep\") is ",[23,28,29],{},"one complete execution of an exercise",": starting position, full movement, return to start. It's the smallest unit of work in strength training.",[19,32,33,34,37],{},"Reps are organized into ",[23,35,36],{},"sets"," (e.g. \"3 sets of 10 reps\"). The rep range you choose largely dictates the adaptations you'll get.",[39,40],"blockquote",{},[19,42,43,44,47,48,51,52,55],{},"💡 The 3 phases of a rep: ",[23,45,46],{},"concentric"," (the lift), ",[23,49,50],{},"isometric"," (peak contraction), ",[23,53,54],{},"eccentric"," (the lowering). Each plays a different role.",[57,58],"hr",{},[60,61,63],"h3",{"id":62},"rep-ranges-and-adaptations","Rep ranges and adaptations",[19,65,66],{},"The rep range you train in primarily targets a specific physical quality:",[68,69,70,86],"table",{},[71,72,73],"thead",{},[74,75,76,80,83],"tr",{},[77,78,79],"th",{},"Rep range",[77,81,82],{},"% of 1RM",[77,84,85],{},"Main adaptation",[87,88,89,101,112,123],"tbody",{},[74,90,91,95,98],{},[92,93,94],"td",{},"1-5 reps",[92,96,97],{},"85-100%",[92,99,100],{},"Maximum strength",[74,102,103,106,109],{},[92,104,105],{},"6-12 reps",[92,107,108],{},"70-85%",[92,110,111],{},"Hypertrophy (muscle growth)",[74,113,114,117,120],{},[92,115,116],{},"13-20 reps",[92,118,119],{},"55-70%",[92,121,122],{},"Hypertrophy + endurance",[74,124,125,128,131],{},[92,126,127],{},"20+ reps",[92,129,130],{},"\u003C 55%",[92,132,133],{},"Muscular endurance",[39,135],{},[19,137,138,139,142],{},"⚠️ Recent research shows hypertrophy is achieved across ",[23,140,141],{},"5 to 30 reps"," as long as effort is close to failure. The \"6-12 magic zone\" is not as exclusive as once believed.",[57,144],{},[60,146,148],{"id":147},"the-3-phases-of-a-rep","The 3 phases of a rep",[14,150,152],{"id":151},"_1-eccentric-phase-the-lowering","1. Eccentric phase (the lowering)",[19,154,155,156,159],{},"Muscle lengthens under tension. Most damaging phase, primary trigger of hypertrophy. Should be ",[23,157,158],{},"controlled (2-4 seconds)",".",[14,161,163],{"id":162},"_2-isometric-phase-the-bottom-or-peak","2. Isometric phase (the bottom or peak)",[19,165,166],{},"The muscle holds the position without moving. Optional 1-2 second pause for max muscle activation.",[14,168,170],{"id":169},"_3-concentric-phase-the-lift","3. Concentric phase (the lift)",[19,172,173,174,159],{},"The muscle shortens to lift the load. Should be ",[23,175,176],{},"explosive but controlled",[57,178],{},[60,180,182],{"id":181},"quality-vs-quantity","Quality vs Quantity",[19,184,185],{},"The biggest mistake: counting reps without checking quality. A clean rep is worth 10 dirty ones.",[19,187,188],{},"Criteria for a quality rep:",[190,191,192,200,206,212,218],"ul",{},[193,194,195,196,199],"li",{},"✅ ",[23,197,198],{},"Full ROM"," (full range of motion)",[193,201,195,202,205],{},[23,203,204],{},"Controlled tempo"," on the eccentric phase",[193,207,195,208,211],{},[23,209,210],{},"Mind-muscle connection"," on the targeted muscle",[193,213,195,214,217],{},[23,215,216],{},"Stable technique"," from rep 1 to rep N",[193,219,195,220],{},[23,221,222],{},"Controlled breathing",[57,224],{},[60,226,228],{"id":227},"reps-in-reserve-rir","Reps in reserve (RIR)",[19,230,231],{},"RIR (Reps in Reserve) tells you how many reps you could still do at the end of a set. It's the modern way to gauge intensity:",[68,233,234,247],{},[71,235,236],{},[74,237,238,241,244],{},[77,239,240],{},"RIR",[77,242,243],{},"Sensation",[77,245,246],{},"When to use",[87,248,249,260,271,282],{},[74,250,251,254,257],{},[92,252,253],{},"RIR 0 (failure)",[92,255,256],{},"Couldn't do another rep",[92,258,259],{},"Occasionally on accessories",[74,261,262,265,268],{},[92,263,264],{},"RIR 1-2",[92,266,267],{},"1-2 reps left in the tank",[92,269,270],{},"Optimal hypertrophy",[74,272,273,276,279],{},[92,274,275],{},"RIR 3-4",[92,277,278],{},"Could do 3-4 more",[92,280,281],{},"Strength volume work, deload",[74,283,284,287,290],{},[92,285,286],{},"RIR 5+",[92,288,289],{},"Easy",[92,291,292],{},"Warm-up, technique work",[57,294],{},[60,296,298],{"id":297},"how-many-reps-for-what-goal","How many reps for what goal?",[14,300,302],{"id":301},"maximum-strength-powerlifting","Maximum strength (powerlifting)",[19,304,305],{},"Sets of 1 to 5 reps, 4-6 sets, 3-5 min rest, 85-95% 1RM.",[14,307,309],{"id":308},"hypertrophy-muscle-building","Hypertrophy (muscle building)",[19,311,312],{},"Sets of 6-15 reps, 3-5 sets, 1.5-3 min rest, RIR 1-2.",[14,314,133],{"id":315},"muscular-endurance",[19,317,318],{},"Sets of 15-25 reps, 2-4 sets, 30-90 sec rest, RIR 0-2.",[14,320,322],{"id":321},"athletic-power","Athletic power",[19,324,325],{},"Sets of 1-5 reps explosive, 4-6 sets, 2-3 min rest, 50-70% 1RM with maximum bar speed.",[57,327],{},[60,329,331],{"id":330},"common-mistakes","Common mistakes",[190,333,334,341,347,353,359],{},[193,335,336,337,340],{},"❌ ",[23,338,339],{},"Cheating reps"," at the end of a set (lost technique = lost reps)",[193,342,336,343,346],{},[23,344,345],{},"Always doing the same rep ranges"," (no variation = plateau)",[193,348,336,349,352],{},[23,350,351],{},"Rushing reps"," to add more (lost time under tension)",[193,354,336,355,358],{},[23,356,357],{},"Hitting failure on every set"," (excessive nervous fatigue)",[193,360,336,361,364],{},[23,362,363],{},"Half-reps"," (\"just one more!\") that count as a full rep in your head",[57,366],{},[60,368,370],{"id":369},"key-takeaways","Key takeaways",[19,372,373,374,377,378,159],{},"Reps are ",[23,375,376],{},"the building blocks of every workout",". Choose your rep range based on your goal, prioritize quality over quantity, manage RIR. The total weekly volume (sets × reps × load) is what matters more than any single set in isolation. ",[23,379,380],{},"5 quality reps beat 15 sloppy ones",{"title":382,"searchDepth":383,"depth":383,"links":384},"",2,[385,387,388,389,390,391,392],{"id":62,"depth":386,"text":63},3,{"id":147,"depth":386,"text":148},{"id":181,"depth":386,"text":182},{"id":227,"depth":386,"text":228},{"id":297,"depth":386,"text":298},{"id":330,"depth":386,"text":331},{"id":369,"depth":386,"text":370},"A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","md","en","R",{},true,"/lexique/en/repetitions-reps",{"title":5,"description":393},"lexique/en/repetitions-reps","H3u7mPkrzjnqLUgjRgtI8z46CQCVK04tCy1pFHPOdIs",[404,408,412,416,420,424,428,432,436,440,444,448,452,456,460,464,468,472,476,480,484,488,492,496,500,504,508,512,516,520,524,528,532,536,540,544,548,552,556,560,564,568,572,576,580,584,588,592,596,600,604,608,610,614,618,622,626,630,634,638,642,646,650,654,658,661,665,669,670,674,678,682,686,690,694,698,702,706,710,714,718,722,726,730,734,738,742,746,750],{"title":405,"description":406,"slug":407},"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":409,"description":410,"slug":411},"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":413,"description":414,"slug":415},"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":417,"description":418,"slug":419},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":421,"description":422,"slug":423},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":425,"description":426,"slug":427},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":429,"description":430,"slug":431},"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":433,"description":434,"slug":435},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":437,"description":438,"slug":439},"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":441,"description":442,"slug":443},"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":445,"description":446,"slug":447},"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":449,"description":450,"slug":451},"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":453,"description":454,"slug":455},"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":457,"description":458,"slug":459},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":461,"description":462,"slug":463},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":465,"description":466,"slug":467},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":469,"description":470,"slug":471},"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":473,"description":474,"slug":475},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":477,"description":478,"slug":479},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":481,"description":482,"slug":483},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":485,"description":486,"slug":487},"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":489,"description":490,"slug":491},"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":493,"description":494,"slug":495},"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":497,"description":498,"slug":499},"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":501,"description":502,"slug":503},"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":505,"description":506,"slug":507},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":509,"description":510,"slug":511},"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":513,"description":514,"slug":515},"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":517,"description":518,"slug":519},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":521,"description":522,"slug":523},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":525,"description":526,"slug":527},"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":529,"description":530,"slug":531},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":533,"description":534,"slug":535},"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":537,"description":538,"slug":539},"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":541,"description":542,"slug":543},"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":545,"description":546,"slug":547},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":549,"description":550,"slug":551},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":553,"description":554,"slug":555},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":557,"description":558,"slug":559},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":561,"description":562,"slug":563},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":565,"description":566,"slug":567},"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":569,"description":570,"slug":571},"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":573,"description":574,"slug":575},"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":577,"description":578,"slug":579},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":581,"description":582,"slug":583},"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":585,"description":586,"slug":587},"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":589,"description":590,"slug":591},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":593,"description":594,"slug":595},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":597,"description":598,"slug":599},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":601,"description":602,"slug":603},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":605,"description":606,"slug":607},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":133,"description":609,"slug":315},"Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.",{"title":611,"description":612,"slug":613},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":615,"description":616,"slug":617},"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":619,"description":620,"slug":621},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":623,"description":624,"slug":625},"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":627,"description":628,"slug":629},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":631,"description":632,"slug":633},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":635,"description":636,"slug":637},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":639,"description":640,"slug":641},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":643,"description":644,"slug":645},"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":647,"description":648,"slug":649},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":651,"description":652,"slug":653},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":655,"description":656,"slug":657},"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":240,"description":659,"slug":660},"RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":662,"description":663,"slug":664},"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":666,"description":667,"slug":668},"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":5,"description":393,"slug":12},{"title":671,"description":672,"slug":673},"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":675,"description":676,"slug":677},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":679,"description":680,"slug":681},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":683,"description":684,"slug":685},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":687,"description":688,"slug":689},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":691,"description":692,"slug":693},"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":695,"description":696,"slug":697},"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":699,"description":700,"slug":701},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":703,"description":704,"slug":705},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":707,"description":708,"slug":709},"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":711,"description":712,"slug":713},"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":715,"description":716,"slug":717},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":719,"description":720,"slug":721},"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":723,"description":724,"slug":725},"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":727,"description":728,"slug":729},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":731,"description":732,"slug":733},"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":735,"description":736,"slug":737},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":739,"description":740,"slug":741},"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":743,"description":744,"slug":745},"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":747,"description":748,"slug":749},"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":751,"description":752,"slug":753},"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":755,"en":12,"es":756,"fr":757,"it":758,"pt":759},"wiederholungen-reps","repeticiones-reps","repetitions","ripetizioni-reps","repeticoes-reps",1784214984784]