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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