Complete Guide to Creating For Time Workout Programs in WODEX App
For Time workouts focus on completing exercises in the shortest possible time, aiming to improve speed, endurance, and efficiency. The quicker you complete the workout, the higher your fitness level, and the better your score. In the WODEX app, you can create For Time training programs in two methods:
A) Rounds For Time (RFT)
B) Pyramid Model (Like 21-15-9)
Rounds For Time (RFT)
This method sets how many rounds the athlete should complete of the designated exercises.
Key Settings in This Model:
1) Rounds for Time (RFT):
The number of rounds the athlete must complete the exercises.
2) Time Cap:
The maximum time allowed to complete the workout, adjustable in minutes and seconds.
Example:
Here’s an example based on the program specified in the image:
- The athlete needs to perform the listed exercises in a single round.
- After completing the last exercise, they must restart the sequence and repeat it for the specified number of rounds (e.g., 3 rounds).
- If the time cap is set to 12 minutes:
- If the athlete completes the workout in under 12 minutes, the recorded time is considered as their score.
- If the workout is not completed in 12 minutes, the total repetitions completed during that time will be recorded as their score.
Pyramid Model (9-15-21)
This model involves variable repetitions for each round of the workout.
Key Settings in This Model:
1) Reps:
Specifies how many repetitions of each exercise should be completed in each round.
- Default: 21-15-9
- The numbers can be customized. Simply input the desired numbers, separating them with dashes.
2) Time Cap:
The maximum time allowed to complete the workout, adjustable in minutes and seconds.
Example:
Suppose the program includes two exercises:
- In the first round, the athlete performs 21 repetitions of each exercise.
- In the second round, they perform 15 repetitions of each exercise.
- In the third round, they perform 9 repetitions of each exercise.
- Time Cap: If the time cap is set to 3 minutes:
- If the athlete completes the workout in under 3 minutes, their time is recorded as their score.
- If the workout is not completed in the time cap, the total repetitions performed are recorded as their score.
Why Use For Time Workouts?
- Improved Speed and Endurance:
These workouts push you to complete exercises at a faster pace, increasing your cardiovascular and muscular endurance. - Compete Against Yourself and Others:
With the time cap and scoring system, you can clearly see your progress and compare it against others. - Flexible Program Design:
Using RFT and Pyramid settings, you can create varied programs for yourself or others, keeping the workouts interesting and challenging.
How to Create a Professional For Time Program?
- Choose the Right Movements:
Select exercises that challenge both speed and strength to ensure a comprehensive workout. - Set a Time Cap Based on Fitness Level:
Adjust the time cap according to your current fitness level for a challenging yet achievable goal. - Incorporate Variety:
Mixing movements and pyramid settings makes the program more engaging and effective.
The WODEX app is a professional tool for designing advanced workout programs. Start creating your For Time program today and push your performance to the next level! 💪