Skip to content

Intensity_FAQ.md

Latest commit

 

History

History
33 lines (27 loc) · 2.62 KB

Intensity_FAQ.md

File metadata and controls

33 lines (27 loc) · 2.62 KB

Intensity Techniques FAQ

This document explains how the workout-time app handles the Intensity Technique field for exercise rows, what each option does, and example set-by-set expansions.

Where to set it

  • Open workout-time/index.html, add/expand a Program row, and look under Progression in the plan card. The dropdown labeled Intensity Technique controls these behaviors per exercise row.
  • Options: None, Dropset, Rest-Pause, Slow negatives.

What each option does (last set only)

  • None: No change; each set runs as programmed.
  • Dropset: On the final set, adds two rapid micro-sets with weight reductions and no progression.
    • Sequence: normal last set (0s rest) → micro 1 at ~80% load (0s rest) → micro 2 at ~70% load (then normal rest).
    • All micro-sets run in Just Lift mode; progression is forced to 0 for them.
  • Rest-Pause: On the final set, repeats the weight with short pauses.
    • Sequence: normal last set (15s rest) → micro 1 same load (15s rest) → micro 2 same load (then normal rest).
    • Micro-sets run in Just Lift; progression forced to 0.
  • Slow negatives: Same structure as Rest-Pause, but both micro-sets are eccentric-only.
    • Sequence: normal last set (15s rest) → micro 1 eccentric-only same load (15s rest) → micro 2 eccentric-only same load (then normal rest).
    • Micro-sets run in Just Lift; mode forced to eccentric-only; progression 0.

Concrete examples (3×8 @ 20 kg/cable, 60s rest)

  • None: Set 1 → rest 60s → Set 2 → rest 60s → Set 3 → rest 60s → done.
  • Dropset: Set 1 → rest 60s → Set 2 → rest 60s → Set 3 (20 kg, rest 0) → Micro 1 (16 kg, rest 0) → Micro 2 (14 kg, rest 60s) → done.
  • Rest-Pause: Set 1 → rest 60s → Set 2 → rest 60s → Set 3 (20 kg, rest 15s) → Micro 1 (20 kg, rest 15s) → Micro 2 (20 kg, rest 60s) → done.
  • Slow negatives: Set 1 → rest 60s → Set 2 → rest 60s → Set 3 (20 kg, rest 15s) → Micro 1 (20 kg, eccentric-only, rest 15s) → Micro 2 (20 kg, eccentric-only, rest 60s) → done.

What gets overridden during a micro-set

  • perCableKg (dropset only), justLift: true, progressionKg: 0, and for slow negatives mode: ProgramMode.ECCENTRIC_ONLY.
  • Rest durations between micro-sets use restSecOverride (0s or 15s before returning to the programmed rest).

Notes and scope

  • The intensity selector exists in both the workout-time planner and the main builder so plans stay aligned when synced through Dropbox.
  • Device commands stay per-cable; intensity only affects sequencing/rest and (for dropsets) temporary per-cable load reductions on the last set.