Singlet
A singlet is a workout format built around a single exercise or movement pattern.
A singlet workout focuses on just one movement. The exercise may be repeated for time, reps, distance, or within intervals, but no other movements are included.
Deeper explanation
Singlet workouts remove complexity by isolating a single movement or pattern. This allows athletes to focus entirely on pacing, technique, breathing, and efficiency without the distraction of transitions.
Because only one movement is involved, fatigue accumulates locally, making singlets particularly effective for conditioning, technique refinement, or testing capacity in a specific exercise.
Why it matters
Singlets are valuable because they strip training back to fundamentals. They highlight weaknesses in technique, efficiency, or pacing that might be hidden in more complex workouts.
For coaches, singlets are useful diagnostic tools. Performance changes are easy to track and compare over time because fewer variables are involved.
Programming use
Singlets are commonly programmed as intervals, time trials, or steady-state efforts. Examples include rowing for distance, wall balls for time, or running at a fixed pace.
They are also used to build confidence and consistency in specific movements before reintroducing complexity through couplets or triplets.
HYROX / hybrid context
HYROX races include extended singlet-style segments such as running, sled pushes, and wall balls. Training singlets helps athletes develop efficiency and mental tolerance for sustained effort.
Singlets are often used in hybrid training to improve pacing discipline and reduce unnecessary energy expenditure in race-critical movements.
Examples
• 2,000 m row for time
• Max calories on the bike in 10 minutes
• 100 wall balls completed as a single task
Quick answers & tooltips
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Does a singlet include only one movement?
Yes. That defines the format.
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Are singlets useful for hybrid athletes?
Yes. Many race elements are singlet-based.
Common mistakes & fixes
Treating singlets as easy sessions
Single-movement workouts can be extremely demanding. Respect the intended intensity.
Losing technique under fatigue
With no movement changes, form can deteriorate. Maintain focus on quality throughout.
Overusing singlets
Too much repetition can cause overuse stress. Balance singlets with varied movement sessions.
FAQ
Are singlets only cardio-based?
No. Singlets can be strength, skill, or conditioning focused.
Are singlets suitable for beginners?
Yes. They are often ideal for learning and reinforcing movement patterns.
Can singlets be used for benchmarking?
Yes. Their simplicity makes them excellent for tracking progress.