Training by John

I've seen tons of articles on the internet and read several good books on the subject of Training Programs, Periodization, and Intensity Levels.

All of those books seem to agree on the training intensities: Level 1 - Active Recovery, Level 2 - Endurance, Level 3 - Tempo, Level 4 -Threshold, Level 5 - VO2max, and Level 6 Anaerobic Capacity.

The training intensities listed above are also the periodization phases, listed in order.

Most of us pretty much maintain active recovery physical fitness mode throughout the year. So, we actually start at Level 2, Endurance. After we graduate from doing Endurance training, we introduce Tempo training, then add Threshold, then VO2Max, and Anaerobic Capacity.

The term 'power' listed below is average maximum power for 20 minutes.

Endurance Training - Just ride at 56- 75% of power.

Tempo Training - 76-90% Start riding for 1 hr at 76% power. Then add 15 minutes everyweek. Increase power accordingly.

Threshold - 90 to 105% Power - I call these muscular endurance (ME) workouts. Intensity is high at 90 to 105% of Power. Start with 1x15' workout, then 2x15s, then 2x20s, then 3x15s, then 4x15s, 3 x20s, etc.

VO2Max - 106 to 120% Power - These are short and fun workouts. 5sets of 5' (with 3' rest). 5sets of 6' (with 3' rest).

Anaerobic Capacity - 120% and above Power - Very short workouts at beyond potential - 8-10 sets of 1' work.

That's it for today. Good luck.