This article explains common HHF terms you may see in workouts, plans, and the app. Use it as a quick reference when you encounter unfamiliar terminology.

A plan is your 6–12 week training path that outlines what workouts to do each week so you can progress safely and consistently. Think of it as your complete training roadmap.

A program is a block of workouts within a plan. For example, in Power Happens plans, there are four programs that are each three weeks long. Each program uses different overload methods and incorporates different exercises to keep you progressing and engaged.

Rounds and sets are used interchangeably in the HHF app. They refer to the number of times you will repeat a block of exercises.

For example, if your workout says "3 rounds," you'll complete the entire sequence of exercises three times before moving on.

A repetition is the number of times you perform a single exercise. For example, if the workout plan says to perform 8 reps, you will repeat that exercise 8 times before resting or moving to the next exercise.

A block is a set of exercises within a workout. Understanding how blocks work helps you know what to expect and how to move through your training session efficiently.

There are three main types of blocks in HHF plans:

Straight Set
One exercise performed for the prescribed number of reps and sets before moving on to the next exercise. You complete all sets of Exercise A with rest in between each set.

Example: 3 sets of squats, resting between each set, then moving to the next exercise.

Superset
Two exercises performed back-to-back with minimal rest between them. You alternate between the two movements. Complete Exercise A, rest briefly, then Exercise B, rest longer, and then repeat starting again with Exercise A.

Example: Perform push-ups, rest 15 seconds, perform rows, rest 90 seconds, then repeat for the prescribed number of rounds.

Circuit
Three or more exercises performed in a sequence with minimal rest between movements. You complete one set of Exercise A, rest briefly, then Exercise B, rest briefly, then Exercise C (and any additional exercises), and then loop back to Exercise A to begin the next round.

Example: Perform lunges, rest 15 seconds, perform shoulder press, rest 15 seconds, perform planks, rest 90 seconds, then repeat.

Understanding the different plan types helps you choose the right training approach for your schedule and goals.

These are your fully guided training paths that run for 6–12 weeks. Each one is broken into smaller training blocks, called programs, that last a few weeks and use different exercises and overload methods to keep you progressing, engaged, and confident.

With Week Plans, you "start" the path in the app, choose your start date, and set your workout and rest days. From there, your schedule is laid out for you with clear instructions on what to do each day.

Examples: Power Happens, Strong Happens, Foundation Happens

Flex Plans give you a collection of workouts you can use whenever you want—no start date, no fixed weekly structure. Instead of starting the plan as a whole, you simply pick individual workouts and add them to your calendar on whichever days you choose.

These are perfect for travel, busy seasons, or times when you want variety without commitment.

Examples: Travel Happens, HIIT/SIT, Yoga Happens, Pilates Happens, Live TRX

Add-On Plans are specialty training paths that you use alongside your main Week Plan. They aren't full-body sessions, instead they focus on one muscle group, skill, or area of fitness and each session is intentionally short (usually 10–15 minutes).

Just like Week Plans, you can start them in the app, choose your start date, and select which days you want to complete them. Their shorter duration makes them easy to layer onto your main strength workouts without adding a big time commitment.

Examples: Abs Happen, Shoulders Happen, Arms Happen, Pull-Ups Happen, Mobility Happens, Jump Drills

Understanding intensity helps you work at the right effort level for each workout.

RPE measures workout intensity on a 1-10 scale based on how hard the exercise feels to you.

RIR indicates how many more reps you could perform before technical failure. For example, if you could do 2 more reps with good form after finishing a set, your RIR would be 2.

Note: RIR 0 equals RPE 10/10, meaning you've reached your limit with proper form.

Zone 2 cardio at 65-70% of your max heart rate where you can maintain a conversation.

You can calculate it using this formula: (180 - current age) +/- 5 beats

Examples: Jogging, cycling, swimming, rowing, hiking, incline walking

Why: Supports recovery from high-intensity sessions

Short bursts (20-30 seconds) of extremely high-intensity sprints (110% effort) with long rest periods (2-4 minutes). The goal is to completely recover after each interval.

Example: 4 x (20 sec sprint / 2:40 min rest)

Why: Very time-efficient, but very advanced. Can help improve insulin sensitivity and lower blood sugar levels

Bursts (45 seconds to 4 minutes) of hard effort (80-95% effort) followed by variable recovery (typically 1:1 work to rest ratio)

Example: 8 x (45 seconds hard / 45 seconds rest)

Why: Improves power, metabolic health, and conditioning

Note on Tempo During HIIT: For HIIT exercises, follow the prescribed tempo if provided. If an exercise feels too easy at the prescribed tempo, you can increase difficulty by adjusting your body position or resistance rather than speeding up the movement.

The maximum force a muscle can exert against resistance. Strength training uses lower repetition ranges (3–6 reps per set) with heavier weights, focusing on increasing force output rather than muscle size.

Increasing muscle size through training. Hypertrophy training uses moderate rep ranges (8–12 reps per set) with higher volumes, often approaching muscle failure.

Combining strength and speed to generate force quickly. Power-focused movements include exercises like power cleans, box jumps, and medicine ball throws.

The ability to jump and move with speed and power, which is essential for improving health-span, bone mineral density, and maintaining fast-twitch muscle fibers as we age. Agility training involves learning to move through the ankle, knee, and hip in various jumping movements—forwards, backwards, sideways, and in zigzags.

The ability to sustain repeated muscle contractions over time, often trained with higher repetitions (15–20 reps per set).

These articles expand on specific training concepts mentioned above:

If you have questions about how to apply these concepts to your specific workout or program, reach out to the HHF support team. We're here to help you get the most out of your training.