Terminology

Heart Rate Zones

E1: ACTIVE RECOVERY:
Heart Rate: (Z1)
Duration: 15-60 minutes
Period(s): All Periods
Description:

E2: ENDURANCE:
Heart Rate: (Z2)
Duration: 1-4 hours
Period(s): All Periods
Description: Stay seated on uphills, high norm cadance.

F1: HILLY ENDURANCE:
Heart Rate: (Z4/5a)
Duration: several minutes each
Total Time:
Period(s): All Periods
Description: Several minute climbs, 60 rpm

F2: BIG GEAR CLIMBS: -
Heart Rate: (Z5a/5b)
Duration: 1-2 minuets each
Total Time: 6-30 min
Cadence: 50-60 rmp
Periods:
Description: Perform steep 1-2m climbs at low cadence

S1: SPIN UPS:
Hear rate: (Z/NA)
Periods: All Non Build
Description: Performed downhill or tailwind or on trainer with lighter resistance, gradual increase of rpm over 30 sec to max w/o bounce.

S2: ISOLATED LEG:
Hear rate: (Z/NA)
Periods: All Non-Build
Description:

S3: FIXED GEAR: - (Z2-Z3) - road bike, 90 rpm or higher, flat no wind, E,F,S, all non-build

S4: FORM SPRINTS: - (Zna) - 6-10 sprints of 10 seconds, normal sprint gear, focus on form, do alone, Bs2- Bs3

S5: OFF ROAD HANDLE: - (lowZ or low power) – work on skills in park then trail, Bs1-Bs2- Bs3

M1: TEMPO: - (Z3) - flat road, 20-60min, avoid traffic stop areas, stay aerodynamic body, Bs2- Bs3

M2: CRIUSE INTERVALS: - (Z4-Z5a) - flat, 3-5 ints 6-12m ea. (start 4x6), TT rpm, 2-3m recover easy, listen2body, Bs3, B1, B2, P, R

M3: HILL CRIUSE INTERVALS: - (Z4-Z5a) - “do 2-3 M2 first………TT rpm or lower” listen2body, Bs3, B1, B2, P, R

M4: CRISS-CROSS THRESHOLD: - (lowZ4 to highZ5a) – ride 20-40m alt btwn zones every 3-5m, TT/aero, B2, P

M5: THRESHOLD: - (Z4-Z5a) - 20-40m TT, listen2body, relax, aero, monitor rpe, do3x M2’s before attempt, B2, P

M6: SHIFTING CRIUSE INTERVALS: - (z4z5a 60sec then z5b 30sec) cruise int. but shift btwn gears. TT rpm, max 30min tl., B2, P, R

A1: ANAEROBIC ENDURANCE INTERVALS: - (Z5b) – flat no stops, 4-6 ints 5min ea., high rpm race like, ease spin recover, B1, B2, P, R

A2: PYRAMID INTERVALS: - (z5b) – A1 but 1,2,3,4,5,4,3,2,1 min. long, recover equal to previous/easy spin, flat road, B1, B2, P, R

A3: HILL INTERVALS: - (5b) – steep off-road hill 3-5min., 4to6 climbs, seated, higher than norm rpm, spin down easy, 9-18mT, “ “ “ “ “

A4: LACTATE TOLERANCE REPEATS: - (Zna) –starts, slight uphill or wind, high pow accel, 3-5sets 30/40 sec. rpm+, 6m max, later12m, 48hrs, 1/2wk max, B2, P

A5: LONG HILL REPEATS: - (60 sec. Z5b sit then 30 sec. Z5c stand), sit Z5b then shift to higher gear stand to Z5c, all high rpm, B2, P

A6: RACE SIMULATION: - (Zna…race relevant) race with friends, if fresh employ race tactics, B2, P, R

A7: TIME TRAIL: - (Zna...A race relevant) terrain and conditions like race, 10-20minute loop, do 40min, recover 5/10m, B2, P, R

P1: JUMPS: - (Zna) 3-5 sets of 5 jumps, 15-25 tl., explosive power frm 1st stroke, 10-12 rpm each leg, stand, high rpm, B1, B2, P, R

P2: HILL SPRINTS: - (Zna) on or off road hill, 8-12 sprints, 8-10 sec., flying start, power into, stand through, 5min recover, B1, B2, P, R

P3: CRIT SPRINTS: - (Zna) short loop off road, tight corners, 6-9 sprints, 25-35 sec., incl 1 or more corners, 5m spin recover, B2, P, R