| 7.
Summary of Training Elements and Measured Intensity |
AEROBIC
CONDITIONING
|
|
LEVEL
No.
(Describes Heart Rate Range) |
%
Of Maximum Heart Rate (MHR) |
|
ACTIVE
RECOVERY:
Easy rides in low gears |
RECOVERY |
Maximum
70% |
|
BASIC
STAMINA:
Rides up to four hours |
1 |
70
to 75% |
|
EXTENSIVE
ENDURANCE:
Rides up to 2 hours |
2 |
75
to 80% |
|
INTENSIVE
ENDURANCE:
Rides up to 1 hour |
3 |
80
to 85% |
|
RACE
PACE:
Rides up to 40 minutes |
4 |
85
to 92% |
|
LACTATE
TOLERANCE
|
|
LEVEL
No. |
%
Of MHR |
|
SHORT
INTERVALS:
20 to 180 seconds
Recovery 1 to 2 minutes.
Repeat from 5 up to 20 times depending on fitness (period). |
5 |
92
to 95% |
|
LONG
INTERVALS:
3 to 10 minutes.
Recovery 5 to 10 minutes.
Repeat 3, 4 or 5 times |
4/5 |
90
to 92% |
|
POWER
|
|
LEVEL
No. |
%
Of MHR |
|
INTERVALS:
3 to 5 minutes.
Recovery 5 to 10 minutes.
Repeat from 3 up to 10 times. Depending on fitness and period.
Heavy gear, up hill at cadence of 50 to 60 rpm. |
5 |
90
to 95% |
|
DEVELOPING
SPEED (SPRINTS)
|
|
LEVEL
No. |
%
Of MHR |
|
INTERVALS:
10 to 20 seconds.
Recovery 1 to 5 minutes.
Repeat from 3 up to 10 times. Depending on fitness and period. |
5 |
92
to 100% |
|
