Training Plans for Cyclists — Workout Terminology

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 of each.

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
RPM Perceived Exertion Heart Rate Power
110+ 10 of 10 100%-Max 110%+
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
RPM Perceived Exertion Heart Rate Power
110+ 10 of 10 100%-Max 110%+
Over Under Intervals (OU) · Increased sustained power, above and below 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
RPM Perceived Exertion Heart Rate Power
95+ 10 of 10 100%-Max 110%+
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
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
RPM Perceived Exertion Heart Rate Power
95+ 10 of 10 100%-Max 110%+
Tempo Intervals (T) · Improved aerobic endurance
RPM Perceived Exertion Heart Rate Power
70-75 6 of 10 88-91% 81-85%
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