Aika / Workout guides
Understand your
next workout.
Read the format, decode the numbers, and set your clock. Practical guides to workout timing, strength notation and functional fitness terms.
Looking up a word or abbreviation? Browse the workout glossary ↗
Find the guide you need.
11 guidesWhat Does EMOM Mean?
Learn what EMOM means, how work and rest fit into each minute, and how to time four example EMOM workouts with Aika.
Read guideWhat Does AMRAP Mean?
AMRAP means as many rounds or reps as possible. Learn both meanings, how to pace a workout, count your score, and set an AMRAP timer.
Read guideEMOM vs AMRAP: What’s the Difference?
Compare EMOM and AMRAP timing, pacing, rest, and scoring. See the same exercises in both formats and choose the timer for your workout.
Read guideWhat Is Tabata? The 20/10 Workout Explained
Understand the 20 seconds work, 10 seconds rest, eight-round Tabata timer, the original protocol, and how to set up a four-minute block.
Read guideWhat Does “For Time” Mean in a Workout?
For Time workouts fix the work and measure your finishing time. Learn how rounds, time caps, pacing, and Aika’s round counter work.
Read guideHow to Use an EMOM Timer
Set up an EMOM timer in Aika: choose rounds, set a one-minute interval, understand the cues, and time alternating or longer intervals.
Read guideHow to Read a Workout
Decode workout notation with examples: 5×5, 3×10 @ RPE 8, EMOM 10, 21-15-9, tempo and time caps. Learn what to do and when to rest.
Read guideHow to Read Tempo in Strength Training
Learn what the four tempo numbers mean. Read 3-0-3-0, 3-0-1-0 and 3-1-X-1, understand pause squats, and avoid common notation mistakes.
Read guideWhat Is RPE in Strength Training?
Understand RPE and reps in reserve with a practical lifting chart. Learn what RPE 8 means and how to read sets prescribed with RPE or RIR.
Read guideHYROX Terms Explained: Stations, Roxzone & Race Format
Understand HYROX terminology, the eight workout stations, Roxzone transitions and race divisions before reading your next training session.
Read guideHeart Rate Zones Explained
Learn how to read heart rate zones, what Zone 2 means, and why max-heart-rate and threshold-based systems can give different training ranges.
Read guideWhere does interval training fit?
Interval training alternates periods of work and recovery. Tabata-style 20/10 timing is one fixed work/rest pattern; EMOM schedules repeated starts and leaves recovery to the remainder of each minute. AMRAP and For Time use a continuous clock, with breaks managed by you.
Start with the EMOM vs AMRAP comparison