(Note: It takes a minute or two for heart rate to reach its VO2max level, so do not rely on average HR in these intervals.)īurst: A burst is a short acceleration out of the saddle, intended to mimic a short/intense change of pace. These intervals are intended to increase VO2max - your maximum rate of oxygen uptake. VO2 Max: These is maximal aerobic intensity, lasting between two and five minutes. This session has the additional benefit of teaching your body to work hard while fatigued. Generally, these efforts are completed at a low cadence, below 70rpm, and at a moderate intensity.Įndurance Fatigue Resistance: Enhancing aerobic fitness by developing your base endurance, these workouts recruit slow-twitch muscles fibres and train the body to use fat as a fuel source. We all know strength plays a big part in cycling fitness, and using strategic on-the-bike strength workouts we can maximise this essential component of performance. Slow Tension Efforts: These focus on building your overall strength on the bike. Mixing up your activities allows you to work different muscle groups while giving your main cycling muscles a break. These rides are normally longer than 1hr 30min.Ĭross Training: Cross training describes another activity that’s not cycling: a range of activities either outside, at home or at the gym. Levels of fatigue post-ride will be higher than that of the aerobic training sessions. Easy!Įndurance Ride: These Zone 2 endurance rides are carried out at a lower intensity but for longer durations, so they build your ability to perform exercise for prolonged periods of time. Typically, this is a training session that can be done either indoors or on the road. It works your aerobic system without putting too much training stress. The term tempo means a consistent ‘solid’ effort, suitable for periods of 20 minutes to one hour.Īerobic Ride: This is generally a short ride (one hour or less) at low intensity. Tempo: Tempo is an intensity often referred to as ‘hard aerobic’ training - a ride that requires more concentration and effort than regular endurance riding. The point at which lactate begins to accumulate more quickly than it can be processed is your LT or, in riding terms, the fastest pace you can maintain for 20-40 minutes. ‘Lactate threshold’ or ‘LT’ refers to the byproduct of anaerobic exercise - the harder your effort, the more lactate accumulates in your blood. Threshold Efforts: The term ‘threshold’ means the upper limit of the effort level you can sustain for the period requested. If you do not have a cadence sensor, then simply think in terms of ‘medium’ (85-95rpm), which should feel natural and normal with no increase in upper body movement ‘high’ (95-120rpm) is often described as ‘spinning’ - it feels out of your comfort zone and may cause you to bounce slightly in the saddle and breathe at a faster rate. Understanding the terms used within these training plans:Ĭadence (rpm): the number of revolutions of the crank per minute - the rate at which a cyclist is pedalling/turning the pedals. The above is based on both the Borg scale of intensity and the training zones developed by Andrew Coggan. Ultra-high-intensity intervals of 10-30 seconds, designed to increase anaerobic capacity. 'Ragged' breathing unable to speak.NB: Average heart rate less useful as a metric, as HR will be rising throughout the interval. The maximum effort you can sustain for three to eight minutes. This number is your Functional Threshold Power (FTP) - and your zones are based on a percentage of this figure.ġ06%(may not be achieved in first few efforts) Take your average power for the 20 minutes and multiply by 0.95 (e.g. Once you have your average HR and power number for this 20-minute test, use this number as your 100 per cent threshold figure. This effort is similar to a time trial effort. To find your functional threshold HR and power (needed to develop your zones), you will need to complete the following procedure:Īfter warming up, perform an all-out 20-minute effort, either inside on a turbo or outside on a quiet road. We recommend Andrew Coggan’s training levels, explained on the table below. If you have a heart rate (HR) monitor and/or power meter, we suggest finding out your training zones.
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