We use a variety of CTS terms and lingo in our training plans, especially to describe the workouts and interval types used as you work through a plan. You can find details about each of these interval types on the CTS website, or look below for a quick overview.
Climbing Repeats (CR) · Increased climbing power at lactate threshold | Climbing Repeats (CR) · Increased climbing power at lactate threshold | Climbing Repeats (CR) · Increased climbing power at lactate threshold | Climbing Repeats (CR) · Increased climbing power at lactate threshold |
RPM | Perceived Exertion | Heart Rate | Power |
85-95 | 8 of 10 | 95-97% | 95-100% |
Descending Intervals (DI) · Maximal efforts of decreasing length | Descending Intervals (DI) · Maximal efforts of decreasing length | Descending Intervals (DI) · Maximal efforts of decreasing length | Descending Intervals (DI) · Maximal efforts of decreasing length |
RPM | Perceived Exertion | Heart Rate | Power |
110+ | 10 of 10 | 100%-Max | 110%+ |
Endurance Miles (EM) · Basic aerobic development | Endurance Miles (EM) · Basic aerobic development | Endurance Miles (EM) · Basic aerobic development | Endurance Miles (EM) · Basic aerobic development |
RPM | Perceived Exertion | Heart Rate | Power |
85-95 | 5 of 10 | 50-91% | 45-73% |
High-Speed Sprints (HSS) · Out-of-the-saddle sprint intervals starting at a high speed | High-Speed Sprints (HSS) · Out-of-the-saddle sprint intervals starting at a high speed | High-Speed Sprints (HSS) · Out-of-the-saddle sprint intervals starting at a high speed | High-Speed Sprints (HSS) · Out-of-the-saddle sprint intervals starting at a high speed |
RPM | Perceived Exertion | Heart Rate | Power |
110+ | 10 of 10 | 100%-Max | 110%+ |
Over Under Intervals (OU) · Increased sustained power, above and below a threshold | Over Under Intervals (OU) · Increased sustained power, above and below a threshold | Over Under Intervals (OU) · Increased sustained power, above and below a threshold | Over Under Intervals (OU) · Increased sustained power, above and below a threshold |
RPM | Perceived Exertion | Heart Rate | Power |
85-95 | 9 of 10 | 92-94% / 95-97% | 86-90% / 95-100% |
Power Intervals (PI) · Increased power at VO2 max | Power Intervals (PI) · Increased power at VO2 max | Power Intervals (PI) · Increased power at VO2 max | Power Intervals (PI) · Increased power at VO2 max |
RPM | Perceived Exertion | Heart Rate | Power |
95+ | 10 of 10 | 100%-Max | 110%+ |
Speed Intervals (SI) · Familiarize your body with intensity and accelerations | Speed Intervals (SI) · Familiarize your body with intensity and accelerations | Speed Intervals (SI) · Familiarize your body with intensity and accelerations | Speed Intervals (SI) · Familiarize your body with intensity and accelerations |
RPM | Perceived Exertion | Heart Rate | Power |
110+ | 10 of 10 | 100%-Max | 110%+ |
Steady State Intervals (SS) · Increased sustained power at lactate threshold | Steady State Intervals (SS) · Increased sustained power at lactate threshold | Steady State Intervals (SS) · Increased sustained power at lactate threshold | Steady State Intervals (SS) · Increased sustained power at lactate threshold |
RPM | Perceived Exertion | Heart Rate | Power |
85-95 | 7 of 10 | 92-94% | 86-90% |
Stomps (S) · Muscular strength training via very short sprints in your hardest gear | Stomps (S) · Muscular strength training via very short sprints in your hardest gear | Stomps (S) · Muscular strength training via very short sprints in your hardest gear | Stomps (S) · Muscular strength training via very short sprints in your hardest gear |
RPM | Perceived Exertion | Heart Rate | Power |
95+ | 10 of 10 | 100%-Max | 110%+ |
Tempo Intervals (T) · Improved aerobic endurance | Tempo Intervals (T) · Improved aerobic endurance | Tempo Intervals (T) · Improved aerobic endurance | Tempo Intervals (T) · Improved aerobic endurance |
RPM | Perceived Exertion | Heart Rate | Power |
70-75 | 6 of 10 | 88-91% | 81-85% |