Frequently Asked Questions

SpeedyStride uses a simple programming tool similar to English for expressing your workout in a clear and concise way. There are no complex form based builders. Once you get the hang of it, you'll be able to plan and execute in no time.

The built in workout editor will help you with suggestions. Start writing slowly and read the hints and errors it provides to write a correct workout.

Remember these important keywords: Verb, Quantity, Unit and an optional Effort

• A Verb describes the main 'Action' for a workout step. A running interval will start with 'Run'. Calisthenics exercises will start with 'Do'. A Repeat step will start with 'Repeat'. When you want to Rest, use the 'Rest' keyword.
  • Repeat verb is a special verb that creates a 'Block' of workout steps. Within this block, all exercises that start with a hyphen will be repeated by the specified amount. A Repeat line should end with a colon symbol.
• A Quantity specifies 'How Much' of a workout step. When you write 'Run 800', you've started a Running workout step for 800 units. Similarly, you can write 'Rest 90' to start specifying a Rest period.
• A Unit specifies the measure of a workout. Measurements can be 'meters' for a Run verb, or 'seconds' for a Rest verb. Calisthenics exercises will be specified by this keyword.
• An optional Effort is used only for the Run Verb. It starts with the '@' symbol, followed by RPE (rate of perceived exertion). Effort tells you how hard to run, based on a 1 to 11 scale, where 11 is an all out effort.

Putting everything together, let's take a look at a sample workout. We want to write a simple workout where we warm up with an easy 800 meter run, then do a repeat set of hard 400 meters 12 times, then do 10 push ups, and rest 90 seconds. We will cool down with another easy 800 meter run.

Example workout

Run 800 meters @RPE 6

Repeat 12 times:

- Run 400 meters @RPE 9

- Do 10 push ups

- Rest 90 seconds

Run 800 meters @RPE 6

The first line 'Run 800 meters @RPE 6' is the warm up step. Verb is 'Run', Unit is '800', Quantity is 'meters' and Effort is '@RPE 6'.

On the next line, we have 'Repeat 12 times:'. This starts our repetition block. Verb is 'Repeat', Quantity is '12' and Unit is 'times'. Note the colon symbol at the end.

The next three lines all start with a hyphen, which means that they are a part of the repeat block started above. Let's examine them line by line.

• Run 400 meters @RPE 9
  • Verb: Run, Unit: 400, Quantity: meters, Effort: @RPE 9
• Do 10 push ups
  • Verb: Do, Unit: 10, Quantity: push ups
• Rest 90 seconds
  • Verb: Rest, Unit: 90, Quantity: seconds

Final line 'Run 800 meters @RPE 6' is just like the very first line. Do note that there is no hyphen at the beginning of the line. This means that we are no longer in the repeat block.