Athlete app

Sprint segments: fly, float, fly

Write a sprint rep as segments, such as a build-up, a fly, a float, and a second fly, and your athlete logs a time for each one. The app works out their speed in metres per second from the distance you wrote, so you see how each part of the rep went.

What it is

A segment is one part of a sprint rep. In the builder, each segment is its own row under the exercise, with its own distance or time and its own effort. You name each segment, such as Fly or Float. Segments can chain into one continuous run or stay as separate blocks.

In the mobile app, a segmented sprint gets its own card. The athlete times each segment, and the app shows the speed beside each time.

Where to find it

You write segments in the program editor, on any sprint or distance exercise.

Open Programs in Gridlines →

The parts

Segments in the builder

Right-click an exercise row and choose Add segment. The same menu has Copy segment, Paste segment, Duplicate segment, and Delete segment. Typing several distances in the Dist cell also makes one segment for each.

To name a segment, type the name in its row's Exercise cell, such as Fly. A segment with no name shows as "Segment" and its number.

One run or separate blocks

In a Dist or Time cell, + chains values into one continuous run, such as 20m+30m+30m. A comma starts a separate block. To change rows you already wrote, select them and use Merge Run or Split Run. Only distance and time rows chain.

Effort for each segment

Set a segment's effort in the Intensity column. On a sprint, a plain percentage means percent of max effort, such as 90 or 85-95%. A float can sit at a lower effort than the flys around it.

What your athlete logs

The card has Set, Target, and Result columns. A tap on ✓ logs the set as you wrote it, and the card tells the athlete that times are optional.

To log times, the athlete does this:

1. They tap the set's row, which reads Times optional until they do. The Splits sheet opens.
2. They type the seconds on each segment's row. Each row shows your name for the segment, or "Split" and its number. The app shows the speed in m/s from your distance.
3. They tap Save set.

With times logged, the set's result shows the total time and the top speed.

Limits

• The athlete types a time for each segment. The Splits sheet has no distance or effort input.
• The speed needs a distance on the segment. A segment written as a time shows no speed.
• The athlete can't add a segment in the app. Segments come from the program.
• Times are optional. A set marked done with no times logs as prescribed.

Common questions

Related

• How toType sets and reps quickly
• How it worksScheme syntax
• How it worksInputs that follow the prescription: RPE, load, VBT
• On the siteS29 Sprint segments

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