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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