80/20 Workout Library
Copyright © 2018 Matt Fitzgerald and David Warden. All rights reserved. The workouts provided on this site, in electronic or written form, are subject to copyright and are provided for personal use only. Distribution, modification, replication or adaptation for commercial use without explicit consent is prohibited.
You don’t have to memorize your 80/20 workouts! On devices compatible with the Garmin .FIT file format, you can load these electronic workouts directly to your device and be prompted through each step of the activity. These include the same workouts found in Matt and David’s book 80/20 Triathlon. A formal 80/20 plan is not required to take advantage of these workouts, and you can create your own custom plan with this library. We recommend you review Understanding Your 80/20 Run or Triathlon Plan and Intensity Guidelines for Running or Triathlon before using these workouts. Please note that this library is not necessary for bike and run workouts if you have already purchased an 80/20 structured workout plan, as a daily workout file is already included for export to your device. These workouts are also available directly in TrainingPeaks for automatic device sync with an 80/20 Subscription. These workouts can be enhanced when used in conjunction with the 80/20 Zones app.
Have additional questions or need troubleshooting help? Click the Q&A below to learn more and don't forget to check out the companion 80/20 Strength Library.
Low Intensity Runs
Running Recovery (RRe)
Code | Duration/Distance | Description |
---|---|---|
RRe1 | 20 | 20 minutes Zone 1 |
RRe2 | 25 | 25 minutes Zone 1 |
RRe3 | 30 | 30 minutes Zone 1 |
RRe4 | 35 | 35 minutes Zone 1 |
RRe5 | 40 | 40 minutes Zone 1 |
RRe6 | 45 | 45 minutes Zone 1 |
RRe7 | 50 | 50 minutes Zone 1 |
RRe8 | 55 | 55 minutes Zone 1 |
RRe9 | 60 | 60 minutes Zone 1 |
Running Foundation (RF)
Code | Duration/Distance | Description |
---|---|---|
RF1 | 20 | 5 minutes in Zone 1, 10 minutes Zone 2, 5 minutes Zone 1 |
RF2 | 25 | 5 minutes in Zone 1, 15 minutes Zone 2, 5 minutes Zone 1 |
RF3 | 30 | 5 minutes in Zone 1, 20 minutes Zone 2, 5 minutes Zone 1 |
RF4 | 35 | 5 minutes in Zone 1, 25 minutes Zone 2, 5 minutes Zone 1 |
RF5 | 40 | 5 minutes in Zone 1, 30 minutes Zone 2, 5 minutes Zone 1 |
RF6 | 45 | 5 minutes in Zone 1, 35 minutes Zone 2, 5 minutes Zone 1 |
RF7 | 50 | 5 minutes in Zone 1, 40 minutes Zone 2, 5 minutes Zone 1 |
RF8 | 55 | 5 minutes in Zone 1, 45 minutes Zone 2, 5 minutes Zone 1 |
RF9 | 60 | 5 minutes in Zone 1, 50 minutes Zone 2, 5 minutes Zone 1 |
RF10 | 70 | 5 minutes in Zone 1, 60 minutes Zone 2, 5 minutes Zone 1 |
RF11 | 80 | 5 minutes in Zone 1, 70 minutes Zone 2, 5 minutes Zone 1 |
RF12 | 90 | 5 minutes in Zone 1, 80 minutes Zone 2, 5 minutes Zone 1 |
RF13 | 70 | 5 minutes in Zone 1, 60 minutes Zone 2, 5 minutes Zone 1 |
RF14 | 100 | 5 minutes in Zone 1, 90 minutes Zone 2, 5 minutes Zone 1 |
RF15 | 110 | 5 minutes in Zone 1, 100 minutes Zone 2, 5 minutes Zone 1 |
RF16 | 105 | 5 minutes in Zone 1, 95 minutes Zone 2, 5 minutes Zone 1 |
RF17 | 120 | 5 minutes in Zone 1, 110 minutes Zone 2, 5 minutes Zone 1 |
Running Aerobic Intervals (RAe)
Code | Duration/Distance | Description |
---|---|---|
RAe1 | 60 | 10 minutes Zone 1, 3 x (10 minutes Zone 2/3 minutes Zone 1) 10 minutes Zone 1 |
RAe2 | 90 | 15 minutes Zone 1, 3 x (10 minutes Zone 2/3 minutes Zone 1) 35 minutes Zone 1 |
RAe3 | 75 | 12 minutes Zone 1, 4 x (10 minutes Zone 2/3 minutes Zone 1) 12 minutes Zone 1 |
RAe4 | 90 | 15 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1 |
RAe5 | 90 | 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) |
RAe6 | 105 | 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1 |
RAe7 | 120 | 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 30 minutes Zone 1 |
RAe8 | 135 | 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 45 minutes Zone 1 |
RAe9 | 150 | 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 60 minutes Zone 1 |
RAe10 | 105 | 10 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 35 minutes Zone 1 |
RAe11 | 120 | 10 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 50 minutes Zone 1 |
RAe12 | 135 | 10 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 65 minutes Zone 1 |
RAe13 | 150 | 10 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 80 minutes Zone 1 |
RAe14 | 120 | 10 minutes Zone 1, 3 x (4 minutes Zone 2/1 minutes Zone 1) 95 minutes Zone 2 |
RAe15 | 130 | 10 minutes Zone 1, 3 x (5 minutes Zone 2/1 minutes Zone 1) 102 minutes Zone 2 |
RAe16 | 140 | 10 minutes Zone 1, 3 x (6 minutes Zone 2/1 minutes Zone 1) 109 minutes Zone 2 |
RAe17 | 150 | 10 minutes Zone 1, 3 x (7 minutes Zone 2/1 minutes Zone 1) 116 minutes Zone 2 |
RAe18 | 160 | 10 minutes Zone 1, 3 x (8 minutes Zone 2/1 minutes Zone 1) 123 minutes Zone 2 |
RAe19 | 170 | 10 minutes Zone 1, 3 x (9 minutes Zone 2/1 minutes Zone 1) 130 minutes Zone 2 |
RAe20 | 180 | 10 minutes Zone 1, 3 x (10 minutes Zone 2/1 minutes Zone 1) 137 minutes Zone 2 |
RAe21 | 165 | 10 minutes Zone 1, 4 x (15 minutes Zone 2/1 minutes Zone 1) 90 minutes Zone 2 |
RAe22 | 46 | 10 minutes Zone 1, 3 x (10 minutes Zone 2/2 minutes Zone 1) |
Running Long (RL)
Code | Duration/Distance | Description |
---|---|---|
RL1 | 6 mi | 1 mile Zone 1, 4.5 miles Zone 2, 0.5 mile Zone 1 |
RL2 | 7 mi | 1 mile Zone 1, 5.5 miles Zone 2, 0.5 mile Zone 1 |
RL3 | 8 mi | 1 mile Zone 1, 6.5 miles Zone 2, 0.5 mile Zone 1 |
RL4 | 9 mi | 1 mile Zone 1, 7.5 miles Zone 2, 0.5 mile Zone 1 |
RL5 | 10 mi | 1 mile Zone 1, 8.5 miles Zone 2, 0.5 mile Zone 1 |
RL6 | 11 mi | 1 mile Zone 1, 9.5 miles Zone 2, 0.5 mile Zone 1 |
RL7 | 12 mi | 1 mile Zone 1, 10.5 miles Zone 2, 0.5 mile Zone 1 |
RL8 | 13 mi | 1 mile Zone 1, 11.5 miles Zone 2, 0.5 mile Zone 1 |
RL9 | 14 mi | 1 mile Zone 1, 12.5 miles Zone 2, 0.5 mile Zone 1 |
RL10 | 15 mi | 1 mile Zone 1, 13.5 miles Zone 2, 0.5 mile Zone 1 |
RL11 | 16 mi | 1 mile Zone 1, 14.5 miles Zone 2, 0.5 mile Zone 1 |
RL12 | 17 mi | 1 mile Zone 1, 15.5 miles Zone 2, 0.5 mile Zone 1 |
RL13 | 18 mi | 1 mile Zone 1, 16.5 miles Zone 2, 0.5 mile Zone 1 |
RL14 | 19 mi | 1 mile Zone 1, 17.5 miles Zone 2, 0.5 mile Zone 1 |
RL15 | 20 mi | 1 mile Zone 1, 18.5 miles Zone 2, 0.5 mile Zone 1 |
Moderate and High-Intensity Runs
Running Cruise Intervals (RCI)
Code | Duration/Distance | Description |
---|---|---|
RCI1 | 60 | 5 minutes Zone 1, 21 minutes Zone 2, 3 x (5 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI2 | 52 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI3 | 64 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI4 | 72 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (10 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI5 | 80 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (12 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI6 | 92 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (15 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI7 | 70 | 15 minutes Zone 1, 11 minutes Zone 2, 2 x (10 minutes Zone 3/4 minutes Zone 1) 11 minutes Zone 2, 5 minutes Zone 1 |
RCI8 | 70 | 5 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 14 minutes Zone 2, 5 minutes Zone 1 |
RCI9 | 74 | 5 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/3 minutes Zone 1) 14 minutes Zone 2, 5 minutes Zone 1 |
RCI10 | 45 | 5 minutes Zone 1, 6 minutes Zone 2, 3 x (6 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI11 | 53 | 5 minutes Zone 1, 6 minutes Zone 2, 4 x (6 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI12 | 61 | 5 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI13 | 30 | 10 minutes Zone 1, 3 x (3 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 1 |
RCI14 | 71 | 5 minutes Zone 1, 10 minutes Zone 2, 4 x (10 minutes Zone 3/4 minutes Zone 1) |
RCI15 | 38 | 15 minutes Zone 1, 3 x (4 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 1 |
Running Tempo (RT)
Code | Duration/Distance | Description |
---|---|---|
RT1 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 15 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT2 | 38 | 5 minutes Zone 1, 5 minutes Zone 2, 18 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT3 | 40 | 5 minutes Zone 1, 5 minutes Zone 2, 20 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT4 | 44 | 5 minutes Zone 1, 5 minutes Zone 2, 24 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT5 | 48 | 5 minutes Zone 1, 5 minutes Zone 2, 28 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT6 | 50 | 5 minutes Zone 1, 5 minutes Zone 2, 30 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT7 | 52 | 5 minutes Zone 1, 5 minutes Zone 2, 32 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT8 | 56 | 5 minutes Zone 1, 5 minutes Zone 2, 36 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT9 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 40 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT10 | 65 | 5 minutes Zone 1, 5 minutes Zone 2, 45 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT11 | 50 | 5 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1 |
RT12 | 55 | 5 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3, 20 minutes Zone 2, 5 minutes Zone 1 |
RT13 | 50 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1 |
RT14 | 54 | 5 minutes Zone 1, 10 minutes Zone 2, 24 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1 |
RT15 | 62 | 5 minutes Zone 1, 10 minutes Zone 2, 32 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1 |
RT16 | 60 | 10 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 10 minutes Zone 2, 10 minutes Zone 1 |
RT17 | 76 | 10 minutes Zone 1, 10 minutes Zone 2, 36 minutes Zone 3, 10 minutes Zone 2, 10 minutes Zone 1 |
RT18 | 70 | 5 minutes Zone 1, 10 minutes Zone 2, 40 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1 |
RT19 | 90 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 50 minutes Zone 2, 5 minutes Zone 1 |
RT20 | 90 | 5 minutes Zone 1, 10 minutes Zone 2, 25 minutes Zone 3, 50 Minutes Zone 1 |
Running Fast Finish (RFF)
Code | Duration/Distance | Description |
---|---|---|
RFF1 | 25 | 5 minutes Zone 1, 15 minutes Zone 2, 5 minutes Zone 3 |
RFF2 | 30 | 5 minutes Zone 1, 20 minutes Zone 2, 5 minutes Zone 3 |
RFF3 | 30 | 5 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3 |
RFF4 | 40 | 5 minutes Zone 1, 25 minutes Zone 2, 10 minutes Zone 3 |
RFF5 | 42 | 5 minutes Zone 1, 25 minutes Zone 2, 12 minutes Zone 3 |
RFF6 | 47 | 5 minutes Zone 1, 30 minutes Zone 2, 12 minutes Zone 3 |
RFF7 | 52 | 5 minutes Zone 1, 35 minutes Zone 2, 12 minutes Zone 3 |
RFF8 | 55 | 5 minutes Zone 1, 35 minutes Zone 2, 15 minutes Zone 3 |
RFF9 | 60 | 5 minutes Zone 1, 40 minutes Zone 2, 15 minutes Zone 3 |
RFF10 | 65 | 5 minutes Zone 1, 45 minutes Zone 2, 15 minutes Zone 3 |
RFF11 | 60 | 5 minutes Zone 1, 45 minutes Zone 2, 10 minutes Zone 3 |
Running Long Fast Finish (RLFF)
Code | Duration/Distance | Description |
---|---|---|
RLFF1 | 10 mi | 0.5 mile Zone 1, 8.5 miles Zone 2, 1 mile Zone 3 |
RLFF2 | 12 mi | 0.5 mile Zone 1, 10.5 miles Zone 2, 1 mile Zone 3 |
RLFF3 | 14 mi | 0.5 mile Zone 1, 12 miles Zone 2, 1.5 miles Zone 3 |
RLFF4 | 16 mi | 0.5 mile Zone 1, 14 miles Zone 2, 1.5 miles Zone 3 |
RLFF5 | 18 mi | 0.5 mile Zone 1, 15.5 miles Zone 2, 2 miles Zone 3 |
RLFF6 | 20 mi | 0.5 mile Zone 1, 17.5 miles Zone 2, 2 miles Zone 3 |
Running Hill Repeats (RHR)
Code | Duration/Distance | Description |
---|---|---|
RHR1 | 45 | 5 minutes Zone 1, 32 minutes Zone 2, 4 x (30 seconds Zone 5 uphill/90 seconds Zone 1) |
RHR2 | 27 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1 |
RHR3 | 31 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1 |
RHR4 | 33 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1 |
RHR5 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1 |
RHR6 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1 |
RHR7 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1 |
RHR8 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1 |
RHR9 | 45 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1 |
RHR10 | 47 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1 |
RHR11 | 51 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1 |
RHR12 | 55 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1 |
RHR13 | 63 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1 |
RHR14 | 50 | 5 minutes Zone 1, 20 minutes Zone 2, 10 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1 |
Running Mixed Intervals (RMI)
Code | Duration/Distance | Description |
---|---|---|
RMI1 | 36 | 5 minutes Zone 1, 5 minutes Zone 2, 1 minute Zone 5, 2 minutes Zone 1, 3 minutes Zone 4, 2 minutes Zone 1, 5 minutes Zone 3, 2 minutes Zone 1, 3 minutes Zone 4, 2 minutes Zone 1, 1 minute Zone 5, 5 minutes Zone 1 |
RMI2 | 46 | 5 minutes Zone 1, 5 minutes Zone 2, 1.5 minute Zone 5, 2 minutes Zone 1, 5 minutes Zone 4, 2 minutes Zone 1, 10 minutes Zone 3, 2 minutes Zone 1, 5 minutes Zone 4, 2 minutes Zone 1, 1.5 minute Zone 5, 5 minutes Zone 1 |
RMI3 | 59 | 5 minutes Zone 1, 5 minutes Zone 2, 2 x (1 minute Zone 5/2 minutes Zone 1), 2 x (3 minutes Zone 4/2 minutes Zone 1), 10 minutes Zone 3, 2 minutes Zone 1, 2 x (3 minutes Zone 4/2 minutes Zone 1), 2 x (1 minute Zone 5/2 minutes Zone 1), 5 minutes Zone 1 |
RMI4 | 71 | 5 minutes Zone 1, 5 minutes Zone 2, 2 x (1.5 minutes Zone 5/2.5 minutes Zone 1), 2 x (5 minutes Zone 4/2 minutes Zone 1), 10 minutes Zone 3, 2 minutes Zone 1, 2 x (1.5 minutes Zone 5/2.5 minutes Zone 1), 2 x (5 minutes Zone 4/2 minutes Zone 1), 5 minutes Zone 1 |
Running Anaerobic Intervals (RAn)
Code | Duration/Distance | Description |
---|---|---|
RAn1 | 60 | 15 minutes Zone 1, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) 15 minutes Zone 1 |
RAn2 | 60 | 15 minutes Zone 1, 5 x (2.5 minutes Zone 4/5 minutes Zone 1) 7.5 minutes Zone 1 |
RAn3 | 60 | 15 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) |
RAn4 | 45 | 15 minutes Zone 1, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) |
RAn5 | 45 | 15 minutes Zone 1, 3 x (2.5 minutes Zone 4/5 minutes Zone 1) 7 minutes Zone 1 |
Running Short Intervals (RSI)
Code | Duration/Distance | Description |
---|---|---|
RSI1 | 33 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1 |
RSI2 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1 |
RSI3 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1 |
RSI4 | 45 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1 |
RSI5 | 47 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1 |
RSI6 | 51 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1 |
RSI7 | 55 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1 |
RSI8 | 63 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1 |
RSI9 | 60 | 5 minutes Zone 1, 26 minutes Zone 2, 8 x (1 minutes Zone 5/2 minutes Zone 1) 5 minutes Zone 1 |
RSI10 | 44 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minutes Zone 5/2 minutes Zone 1) 10 minutes Zone 1 |
RSI11 | 60 | 5 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minutes Zone 5/2 minutes Zone 1) 10 minutes Zone 1 |
Running Long Intervals (RLI)
Code | Duration/Distance | Description |
---|---|---|
RLI1 | 30 | 5 minutes Zone 1, 5 minutes Zone 2, 3 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RLI2 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RLI3 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 3 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1 |
RLI4 | 40 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RLI5 | 45 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RLI6 | 47 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1 |
RLI7 | 55 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1 |
RLI8 | 63 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1 |
RLI9 | 71 | 5 minutes Zone 1, 5 minutes Zone 2, 7 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1 |
RLI10 | 79 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1 |
RLI11 | 50 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (4 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RLI12 | 44 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (4 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
Running Speed Play (RSP)
Code | Duration/Distance | Description |
---|---|---|
RSP1 | 45 | 5 minutes Zone 1, 28 minutes Zone 2, 4 x (1 minute Zone 4/2 minutes Zone 1) |
RSP2 | 30 | 5 minutes Zone 1, 5 minutes Zone 2, 3 x (2 minutes Zone 4/2 minutes Zone 1) 8 minutes Zone 1 |
RSP3 | 30 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP4 | 31 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP5 | 33 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP6 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP7 | 36 | 5 minutes Zone 1, 5 minutes Zone 2, 7 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP8 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP9 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP10 | 42 | 5 minutes Zone 1, 5 minutes Zone 2, 9 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP11 | 43 | 5 minutes Zone 1, 5 minutes Zone 2, 7 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP12 | 45 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP13 | 47 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP14 | 51 | 5 minutes Zone 1, 5 minutes Zone 2, 9 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP15 | 51 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP16 | 51 | 5 minutes Zone 1, 20 minutes Zone 2, 7 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP17 | 60 | 5 minutes Zone 1, 20 minutes Zone 2, 10 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP18 | 48 | 5 minutes Zone 1, 5 minutes Zone 2, 7 x (2 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RSP19 | 50 | 5 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP20 | 55 | 5 minutes Zone 1, 15 minutes Zone 2, 5 x (2 minute Zone 4/2 minutes Zone 1) 10 minutes Zone 2, 5 minutes Zone 1 |
RSP21 | 50 | 5 minutes Zone 1, 10 minutes Zone 2, 5 x (2 minute Zone 4/2 minutes Zone 1) 10 minutes Zone 2, 5 minutes Zone 1 |
Running Long Speed Play (RLSP)
Code | Duration/Distance | Description |
---|---|---|
RLSP1 | 10 mi | 0.5 mile Zone 1, 1 mile Zone 2, 8 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1 |
RLSP2 | 12mi | 0.5 mile Zone 1, 1 mile Zone 2, 10 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1 |
RLSP3 | 14 mi | 0.5 mile Zone 1, 1 mile Zone 2, 12 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1 |
RLSP4 | 16 mi | 0.5 mile Zone 1, 1 mile Zone 2, 14 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1 |
RLSP5 | 18 mi | 0.5 mile Zone 1, 1 mile Zone 2, 16 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1 |
RLSP6 | 20 mi | 0.5 mile Zone 1, 1 mile Zone 2, 18 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1 |
Running Long Marathon Simulator (RLMS)
Code | Duration/Distance | Description |
---|---|---|
RLMS | 20 mi | 1.5 miles Zone 1, 16 miles at race pace, 1 mile Zone 2, 1.5 miles Zone 1 |
Running Taper (RTa)
Code | Duration/Distance | Description |
---|---|---|
RTa1 | 10 | 5 minutes Zone 1, 6 x (20" Zone 4/40" rest) |
Low Intensity Swims
Swim Recovery (SRe)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SRe1 | 1500 | 25m | 25y | 50m | 1500 Zone 1 |
SRe2 | 1600 | 25m | 25y | 50m | 1600 Zone 1 |
SRe3 | 1750 | 25m | 25y | 50m | 1750 Zone 1 |
SRe4 | 2000 | 25m | 25y | 50m | 2000 Zone 1 |
SRe5 | 2250 | 25m | 25y | 50m | 2250 Zone 1 |
SRe6 | 2500 | 25m | 25y | 50m | 2500 Zone 1 |
SRe7 | 2750 | 25m | 25y | 50m | 2750 Zone 1 |
SRe8 | 3000 | 25m | 25y | 50m | 3000 Zone 1 |
SRe9 | 1000 | 25m | 25y | 50m | 1000 Zone 1 |
Swim Foundation (SF)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SF1 | 1500 | 25m | 25y | 50m | 300 Zone 1, 900 Zone 2, 300 Zone 1 |
SF2 | 1600 | 25m | 25y | 50m | 300 Zone 1, 1000 Zone 2, 300 Zone 1 |
SF3 | 1750 | 25m | 25y | 50m | 300 Zone 1, 1150 Zone 2, 300 Zone 1 |
SF4 | 2000 | 25m | 25y | 50m | 300 Zone 1, 1400 Zone 2, 300 Zone 1 |
SF5 | 2250 | 25m | 25y | 50m | 300 Zone 1, 1650 Zone 2, 300 Zone 1 |
SF6 | 2500 | 25m | 25y | 50m | 300 Zone 1, 1900 Zone 2, 300 Zone 1 |
SF7 | 2750 | 25m | 25y | 50m | 250 Zone 1, 2250 Zone 2, 250 Zone 1 |
SF8 | 3000 | 25m | 25y | 50m | 250 Zone 1, 2500 Zone 2, 250 Zone 1 |
SF9 | 3500 | 25m | 25y | 50m | 250 Zone 1, 3000 Zone 2, 250 Zone 1 |
SF10 | 4000 | 25m | 25y | 50m | 250 Zone 1, 3500 Zone 2, 250 Zone 1 |
Swim Aerobic Intervals (SAe)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SAe1 | 2500 | 25m | 25y | 50m | 250 Zone 1, 4 x (500 Zone 2, 60" rest) 250 Zone 1 |
SAe2 | 3000 | 25m | 25y | 50m | 250 Zone 1, 5 x (500 Zone 2, 60" rest) 250 Zone 1 |
SAe3 | 3500 | 25m | 25y | 50m | 250 Zone 1, 6 x (500 Zone 2, 60" rest) 250 Zone 1 |
SAe4 | 3500 | 25m | 25y | 50m | 250 Zone 1, 3 x (1000 Zone 2, 60" rest) 250 Zone 1 |
SAe5 | 3800 | 25m | 25y | 50m | 150 Zone 1, 7 x (500 Zone 2, 60" rest) 150 Zone 1 |
SAe6 | 4500 | 25m | 25y | 50m | 250 Zone 1, 4 x (1000 Zone 2, 60" rest) 250 Zone 1 |
SAe7 | 2000 | 25m | 25y | 50m | 250 Zone 1, 3 x (500 Zone 2, 60" rest) 250 Zone 1 |
Moderate and High Intensity Intervals
Swim Cruise Interval (SCI)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SCI1 | 1500 | 25m | 25y | 50m | 500 Zone 1, 5 x (100 Zone 3/15" rest) 500 Zone 1 |
SCI2 | 2000 | 25m | 25y | 50m | 500 Zone 1, 5 x (100 Zone 3/15" rest) 500 Zone 2, 500 Zone 1 |
SCI3 | 2500 | 25m | 25y | 50m | 500 Zone 1, 500 Zone 2, 5 x (100 Zone 3/15" rest) 500 Zone 2, 500 Zone 1 |
SCI4 | 1500 | 25m | 25y | 50m | 250 Zone 1, 10 x (100 Zone 3/15" rest) 250 Zone 1 |
SCI5 | 2000 | 25m | 25y | 50m | 250 Zone 1, 10 x (100 Zone 3/15" rest) 500 Zone 2, 250 Zone 1 |
SCI6 | 2500 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 10 x (100 Zone 3/15" rest) 500 Zone 2, 250 Zone 1 |
SCI7 | 3000 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 15 x (100 Zone 3/15" rest) 500 Zone 2, 250 Zone 1 |
SCI8 | 2000 | 25m | 25y | 50m | 500 Zone 1, 5 x (200 Zone 3/15" rest) 500 Zone 1 |
SCI9 | 2400 | 25m | 25y | 50m | 500 Zone 1, 7 x (200 Zone 3/15" rest) 500 Zone 1 |
SCI10 | 3000 | 25m | 25y | 50m | 500 Zone 1, 10 x (200 Zone 3/15" rest) 500 Zone 1 |
SCI11 | 1900 | 25m | 25y | 50m | 500 Zone 1, 3 x (300 Zone 3/15" rest) 500 Zone 1 |
SCI12 | 2500 | 25m | 25y | 50m | 500 Zone 1, 5 x (300 Zone 3/15" rest) 500 Zone 1 |
SCI13 | 3500 | 25m | 25y | 50m | 500 Zone 1, 500 Zone 2, 5 x (300 Zone 3/15" rest) 500 Zone 2, 500 Zone 1 |
SCI14 | 1200 | 25m | 25y | 50m | 300 Zone 1, 3 x (200 Zone 3/15" rest) 300 Zone 1 |
SCI15 | 1500 | 25m | 25y | 50m | 300 Zone 1, 3 x (300 Zone 3/15" rest) 300 Zone 1 |
SCI16 | 1750 | 25m | 25y | 50m | 500 Zone 1, 5 x (200 Zone 3/15" rest) 250 Zone 1 |
SCI17 | 1500 | 25m | 25y | 50m | 150 Zone 1, 6 x (200 Zone 3/15" rest) 150 Zone 1 |
Swim Tempo (ST)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
ST1 | 1500 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 3, 500 Zone 2, 250 Zone 1 |
ST2 | 1750 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 3, 750 Zone 2, 250 Zone 1 |
ST3 | 2000 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 3, 1000 Zone 2, 250 Zone 1 |
ST4 | 2250 | 25m | 25y | 50m | 250 Zone 1, 750 Zone 3, 1000 Zone 2, 250 Zone 1 |
ST5 | 2500 | 25m | 25y | 50m | 250 Zone 1, 1000 Zone 3, 1000 Zone 2, 250 Zone 1 |
ST6 | 3000 | 25m | 25y | 50m | 500 Zone 1, 1000 Zone 3, 1000 Zone 2, 500 Zone 1 |
ST7 | 2000 | 25m | 25y | 50m | 500 Zone 1, 1000 Zone 3, 500 Zone 1 |
ST8 | 1750 | 25m | 25y | 50m | 500 Zone 1, 1000 Zone 3, 250 Zone 1 |
Swim Mixed Intervals (SMI)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SMI1 | 1750 | 25m | 25y | 50m | 500 Zone 1, 5 x (100 Zone 3/15" rest) 250 Zone 1, 5 x (50 Zone 4/20" rest) 250 Zone 1 |
SMI2 | 1750 | 25m | 25y | 50m | 500 Zone 1, 5 x (100 Zone 3/15" rest) 250 Zone 1, 10 x (25 Zone 5/10" rest) 250 Zone 1 |
SMI3 | 2350 | 25m | 25y | 50m | 250 Zone 1, 10 x (100 Zone 3/15" rest), 500 Zone 1, 7 x (50 Zone 4/20" rest) 250 Zone 1 |
SMI4 | 3000 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 10 x (100 Zone 3/15" rest), 150 Zone 1, 7 x (50 Zone 4/20" rest) 500 Zone 2, 250 Zone 1 |
SMI5 | 2400 | 25m | 25y | 50m | 300 Zone 1, 10 x (100 Zone 3/15" rest), 300 Zone 1, 10 x (50 Zone 4/20" rest) 300 Zone 1 |
SMI6 | 2500 | 25m | 25y | 50m | 500 Zone 1, 5 x (200 Zone 3/15" rest) 250 Zone 1, 10 x (25 Zone 5/10" rest) 500 Zone 1 |
SMI7 | 3000 | 25m | 25y | 50m | 500 Zone 1, 5 x (200 Zone 3/15" rest) 250 Zone 1, 10 x (25 Zone 5/10" rest) 500 Zone 2, 500 Zone 1 |
SMI8 | 1900 | 25m | 25y | 50m | 500 Zone 2, 3 x (100 Zone 3/15" rest), 500 Zone 1, 6 x (50 Zone 4/20" rest) 300 Zone 1 |
Swim Short Intervals (SSI)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SSI1 | 1750 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 10 x (25 Zone 5/10" rest) 500 Zone 2, 250 Zone 1 |
SSI2 | 2300 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 12 x (25 Zone 5/10" rest) 1000 Zone 2, 250 Zone 1 |
Swim Speed Play (SSP)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SSP1 | 1750 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 5 x (50 Zone 4/20" rest) 500 Zone 2, 250 Zone 1 |
SSP2 | 2100 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 7 x (50 Zone 4/20" rest) 500 Zone 2, 500 Zone 1 |
SSP3 | 2500 | 25m | 25y | 50m | 500 Zone 1, 500 Zone 2, 10 x (50 Zone 4/20" rest) 500 Zone 2, 500 Zone 1 |
SSP4 | 3100 | 25m | 25y | 50m | 500 Zone 1, 500 Zone 2, 12 x (50 Zone 4/20" rest) 1000 Zone 2, 500 Zone 1 |
SSP5 | 1500 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 10 x (50 Zone 4/20" rest) 250 Zone 1 |
SSP6 | 1750 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 15 x (50 Zone 4/20" rest) 250 Zone 1 |
SSP7 | 1200 | 25m | 25y | 50m | 250 Zone 1, 200 Zone 2, 10 x (50 Zone 4/20" rest) 250 Zone 1 |
Swim Time Trial (STT) and Swim Taper (STa)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
STa1 | 1000 | 25m | 25y | 50m | 400 Zone 1, 4 x (50 Zone 4 / 30" rest), 400 Zone 1 |
STT1 | 1850 | 25m | 25y | 50m | 250 Zone 1, 400 Zone 3, 120" rest, 200 Zone 3, 120" rest, 1000 Zone 1 |
STT2 | 1000 | 25m | 25y | 50m | 200 Zone 1, 400 Zone 3, 120" rest, 200 Zone 3, 120" rest, 200 Zone 1 |
Low Intensity Cycling
Cycling Recovery (CRe)
Code | Duration | Description |
---|---|---|
CRe1 | 20 | 20 minutes Zone 1 |
CRe2 | 25 | 25 minutes Zone 1 |
CRe3 | 30 | 30 minutes Zone 1 |
CRe4 | 35 | 35 minutes Zone 1 |
CRe5 | 40 | 40 minutes Zone 1 |
CRe6 | 45 | 45 minutes Zone 1 |
CRe7 | 50 | 50 minutes Zone 1 |
CRe8 | 55 | 55 minutes Zone 1 |
CRe9 | 60 | 60 minutes Zone 1 |
CRe10 | 75 | 75 minutes Zone 1 |
CRe11 | 90 | 90 minutes Zone 1 |
CRe12 | 105 | 105 minutes Zone 1 |
CRe13 | 120 | 120 minutes Zone 1 |
CRe14 | 150 | 150 minutes Zone 1 |
Cycling Foundation (CF)
Code | Duration | Description |
---|---|---|
CF1 | 20 | 5 minutes in Zone 1, 15 minutes Zone 2 |
CF2 | 25 | 5 minutes in Zone 1, 15 minutes Zone 2, 5 minutes Zone 1 |
CF3 | 30 | 5 minutes in Zone 1, 20 minutes Zone 2, 5 minutes Zone 1 |
CF4 | 35 | 5 minutes in Zone 1, 25 minutes Zone 2, 5 minutes Zone 1 |
CF5 | 40 | 5 minutes in Zone 1, 30 minutes Zone 2, 5 minutes Zone 1 |
CF6 | 45 | 5 minutes in Zone 1, 35 minutes Zone 2, 5 minutes Zone 1 |
CF7 | 50 | 5 minutes in Zone 1, 40 minutes Zone 2, 5 minutes Zone 1 |
CF8 | 55 | 5 minutes in Zone 1, 45 minutes Zone 2, 5 minutes Zone 1 |
CF9 | 60 | 5 minutes in Zone 1, 50 minutes Zone 2, 5 minutes Zone 1 |
CF10 | 60 | 15 minutes in Zone 1, 35 minutes Zone 2, 10 minutes Zone 1 |
CF11 | 90 | 30 minutes in Zone 1, 50 minutes Zone 2, 10 minutes Zone 1 |
CF12 | 105 | 40 minutes in Zone 1, 55 minutes Zone 2, 10 minutes Zone 1 |
CF13 | 120 | 50 minutes in Zone 1, 60 minutes Zone 2, 10 minutes Zone 1 |
CF14 | 135 | 60 minutes in Zone 1, 65 minutes Zone 2, 10 minutes Zone 1 |
CF15 | 150 | 70 minutes in Zone 1, 70 minutes Zone 2, 10 minutes Zone 1 |
CF16 | 165 | 80 minutes in Zone 1, 75 minutes Zone 2, 10 minutes Zone 1 |
CF17 | 180 | 90 minutes in Zone 1, 80 minutes Zone 2, 10 minutes Zone 1 |
CF18 | 195 | 100 minutes in Zone 1, 85 minutes Zone 2, 10 minutes Zone 1 |
CF19 | 210 | 110 minutes in Zone 1, 90 minutes Zone 2, 10 minutes Zone 1 |
CF20 | 225 | 120 minutes in Zone 1, 95 minutes Zone 2, 10 minutes Zone 1 |
CF21 | 240 | 130 minutes in Zone 1, 100 minutes Zone 2, 10 minutes Zone 1 |
CF22 | 270 | 140 minutes in Zone 1, 120 minutes Zone 2, 10 minutes Zone 1 |
CF23 | 300 | 150 minutes in Zone 1, 140 minutes Zone 2, 10 minutes Zone 1 |
CF24 | 330 | 160 minutes in Zone 1, 160 minutes Zone 2, 10 minutes Zone 1 |
CF25 | 360 | 170 minutes in Zone 1, 180 minutes Zone 2, 10 minutes Zone 1 |
CF26 | 75 | 5 minutes in Zone 1, 65 minutes Zone 2, 5 minutes Zone 1 |
Cycling Aerobic Intervals (CAe)
Code | Duration | Description |
---|---|---|
CAe1 | 70 | 10 minutes Zone 1, 2 x (20 minutes Zone 2/5 minutes Zone 1) 10 minutes Zone 1 |
CAe2 | 90 | 15 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1 |
CAe3 | 110 | 15 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1 |
CAe4 | 121 | 20 minutes Zone 1, 3 x (20 minutes Zone 2/7 minutes Zone 1) 20 minutes Zone 1 |
CAe5 | 120 | 10 minutes Zone 1, 5 x (15 minutes Zone 2/5 minutes Zone 1) 10 minutes Zone 1 |
CAe6 | 128 | 10 minutes Zone 1, 4 x (20 minutes Zone 2/7 minutes Zone 1) 10 minutes Zone 1 |
CAe7 | 150 | 12 minutes Zone 1, 4 x (25 minutes Zone 2/7 minutes Zone 1) 10 minutes Zone 1 |
CAe8 | 180 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 10 minutes Zone 1 |
CAe9 | 180 | 10 minutes Zone 1, 5 x (25 minutes Zone 2/7 minutes Zone 1) 10 minutes Zone 1 |
CAe10 | 210 | 5 minutes Zone 1, 5 x (30 minutes Zone 2/10 minutes Zone 1) 5 minutes Zone 1 |
CAe11 | 250 | 5 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 5 minutes Zone 1 |
CAe12 | 270 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 20 minutes Zone 1 |
CAe13 | 285 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 35 minutes Zone 1 |
CAe14 | 300 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 50 minutes Zone 1 |
CAe15 | 315 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 65 minutes Zone 1 |
CAe16 | 330 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 80 minutes Zone 1 |
CAe17 | 345 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 95 minutes Zone 1 |
CAe18 | 360 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 110 minutes Zone 1 |
CAe19 | 210 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 40 minutes Zone 1 |
CAe20 | 240 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 70 minutes Zone 1 |
CAe21 | 270 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 100 minutes Zone 1 |
CAe22 | 300 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 130 minutes Zone 1 |
CAe23 | 330 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 160 minutes Zone 1 |
CAe24 | 360 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 190 minutes Zone 1 |
CAe25 | 390 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 220 minutes Zone 1 |
CAe26 | 420 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 250 minutes Zone 1 |
CAe27 | 240 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (4 minutes Zone 2/1 minute Zone 1) 205 minutes Zone 2 |
CAe28 | 260 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (5 minutes Zone 2/1 minute Zone 1) 222 minutes Zone 2 |
CAe29 | 280 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (6 minutes Zone 2/1 minute Zone 1) 239 minutes Zone 2 |
CAe30 | 300 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (7 minutes Zone 2/1 minute Zone 1) 256 minutes Zone 2 |
CAe31 | 320 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (8 minutes Zone 2/1 minute Zone 1) 273 minutes Zone 2 |
CAe32 | 340 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (9 minutes Zone 2/1 minute Zone 1) 290 minutes Zone 2 |
CAe33 | 360 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (10 minutes Zone 2/1 minute Zone 1) 307 minutes Zone 2 |
CAe34 | 330 | 10 minutes Zone 1, 5 x (30 minutes Zone 2/10 minutes Zone 1) 120 minutes Zone 1 |
CAe35 | 210 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 40 minutes Zone 1 |
CAe36 | 150 | 30 minutes Zone 1, 4 x (20 minutes Zone 2/10 minutes Zone 1) |
CAe37 | 165 | 30 minutes Zone 1, 4 x (20 minutes Zone 2/10 minutes Zone 1), 15 minutes Zone 1 |
Moderate and High-Intensity Cycling
Cycling Cruise Intervals (CCI)
Code | Duration | Description |
---|---|---|
CCI1 | 60 | 5 minutes Zone 1, 20 minutes Zone 2, 3 x (5 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 6 minutes Zone 1 |
CCI2 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 3/3 minutes Zone 1) 13 minutes Zone 2, 5 minutes Zone 1 |
CCI3 | 61 | 5 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI4 | 65 | 5 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI5 | 64 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI6 | 72 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (10 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI7 | 80 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (12 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI8 | 92 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (15 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI9 | 95 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (12 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI10 | 119 | 10 minutes Zone 1, 15 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 40 minutes Zone 2, 10 minutes Zone 1 |
CCI11 | 150 | 10 minutes Zone 1, 15 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 71 minutes Zone 2, 10 minutes Zone 1 |
CCI12 | 60 | 10 minutes Zone 1, 10 minutes Zone 2, 2 x (10 minutes Zone 3/4 minutes Zone 1) 12 minutes Zone 1 |
CCI13 | 90 | 10 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 29 minutes Zone 2, 5 minutes Zone 1 |
CCI14 | 90 | 10 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/3 minutes Zone 1) 25 minutes Zone 2, 5 minutes Zone 1 |
CCI15 | 90 | 10 minutes Zone 1, 10 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 21 minutes Zone 2, 5 minutes Zone 1 |
CCI16 | 90 | 10 minutes Zone 1, 10 minutes Zone 2, 4 x (9 minutes Zone 3/3 minutes Zone 1) 17 minutes Zone 2, 5 minutes Zone 1 |
CCI17 | 30 | 10 minutes Zone 1, 3 x (3 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 1 |
CCI18 | 105 | 10 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 44 minutes Zone 2, 5 minutes Zone 1 |
CCI19 | 120 | 20 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 49 minutes Zone 2, 5 minutes Zone 1 |
CCI20 | 90 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 3/3 minutes Zone 1) 43 minutes Zone 2, 5 minutes Zone 1 |
CCI21 | 90 | 10 minutes Zone 1, 10 minutes Zone 2, 2 x (10 minutes Zone 3/4 minutes Zone 1) 10 minutes Zone 2, 32 minutes Zone 1 |
CCI22 | 90 | 10 minutes Zone 1, 20 minutes Zone 2, 3 x (3 minutes Zone 3/2 minutes Zone 1) 30 minutes Zone 2, 15 minutes Zone 1 |
CCI23 | 91 | 10 minutes Zone 1, 20 minutes Zone 2, 3 x (5 minutes Zone 3/2 minutes Zone 1) 30 minutes Zone 2, 10 minutes Zone 1 |
CCI24 | 120 | 10 minutes Zone 1, 20 minutes Zone 2, 3 x (5 minutes Zone 3/2 minutes Zone 1) 60 minutes Zone 2, 10 minutes Zone 1 |
Cycling Tempo (CT)
Code | Duration | Description |
---|---|---|
CT1 | 60 | 15 minutes Zone 1, 5 minutes Zone 3, 40 minutes Zone 2 |
CT2 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 15 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT3 | 38 | 5 minutes Zone 1, 5 minutes Zone 2, 18 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT4 | 40 | 5 minutes Zone 1, 5 minutes Zone 2, 20 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT5 | 44 | 5 minutes Zone 1, 5 minutes Zone 2, 24 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT6 | 48 | 5 minutes Zone 1, 5 minutes Zone 2, 28 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT7 | 50 | 5 minutes Zone 1, 5 minutes Zone 2, 30 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT8 | 60 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 10minutes Zone 2, 5 minutes Zone 1 |
CT9 | 75 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 35minutes Zone 2, 5 minutes Zone 1 |
CT10 | 90 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 40minutes Zone 2, 5 minutes Zone 1 |
CT11 | 105 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 65minutes Zone 2, 5 minutes Zone 1 |
CT12 | 120 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 70minutes Zone 2, 5 minutes Zone 1 |
CT13 | 135 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 95minutes Zone 2, 5 minutes Zone 1 |
CT14 | 150 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 100minutes Zone 2, 5 minutes Zone 1 |
CT15 | 165 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 125minutes Zone 2, 5 minutes Zone 1 |
CT16 | 180 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 130minutes Zone 2, 5 minutes Zone 1 |
CT17 | 195 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 155minutes Zone 2, 5 minutes Zone 1 |
CT18 | 210 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 160minutes Zone 2, 5 minutes Zone 1 |
CT19 | 225 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 185minutes Zone 2, 5 minutes Zone 1 |
CT20 | 240 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 190minutes Zone 2, 5 minutes Zone 1 |
CT21 | 255 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 215minutes Zone 2, 5 minutes Zone 1 |
CT22 | 270 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 220minutes Zone 2, 5 minutes Zone 1 |
CT23 | 285 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 245minutes Zone 2, 5 minutes Zone 1 |
CT24 | 300 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 250minutes Zone 2, 5 minutes Zone 1 |
CT25 | 52 | 5 minutes Zone 1, 5 minutes Zone 2, 32 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT26 | 56 | 5 minutes Zone 1, 5 minutes Zone 2, 36 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT27 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 40 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT28 | 65 | 5 minutes Zone 1, 5 minutes Zone 2, 45 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT29 | 55 | 5 minutes Zone 1, 15 minutes Zone 2, 15 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1 |
CT30 | 60 | 5 minutes Zone 1, 15 minutes Zone 2, 20 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1 |
CT31 | 60 | 5 minutes Zone 1, 15 minutes Zone 2, 24 minutes Zone 3, 11 minutes Zone 2, 5 minutes Zone 1 |
CT32 | 72 | 5 minutes Zone 1, 15 minutes Zone 2, 32 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1 |
CT33 | 70 | 5 minutes Zone 1, 10 minutes Zone 2, 40 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1 |
Cycling Fast Finish (CFF)
Code | Duration | Description |
---|---|---|
CFF1 | 25 | 5 minutes Zone 1, 15 minutes Zone 2, 5 minutes Zone 3 |
CFF2 | 30 | 5 minutes Zone 1, 20 minutes Zone 2, 5 minutes Zone 3 |
CFF3 | 30 | 5 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3 |
CFF4 | 40 | 5 minutes Zone 1, 25 minutes Zone 2, 10 minutes Zone 3 |
CFF5 | 42 | 5 minutes Zone 1, 25 minutes Zone 2, 12 minutes Zone 3 |
CFF6 | 47 | 5 minutes Zone 1, 30 minutes Zone 2, 12 minutes Zone 3 |
CFF7 | 52 | 5 minutes Zone 1, 35 minutes Zone 2, 12 minutes Zone 3 |
CFF8 | 55 | 5 minutes Zone 1, 35 minutes Zone 2, 15 minutes Zone 3 |
CFF9 | 60 | 5 minutes Zone 1, 40 minutes Zone 2, 15 minutes Zone 3 |
CFF10 | 65 | 5 minutes Zone 1, 45 minutes Zone 2, 15 minutes Zone 3 |
CFF11 | 75 | 5 minutes Zone 1, 55 minutes Zone 2, 15 minutes Zone 3 |
CFF12 | 90 | 5 minutes Zone 1, 70 minutes Zone 2, 15 minutes Zone 3 |
CFF13 | 105 | 5 minutes Zone 1, 85 minutes Zone 2, 15 minutes Zone 3 |
CFF14 | 120 | 5 minutes Zone 1, 100 minutes Zone 2, 15 minutes Zone 3 |
CFF15 | 135 | 5 minutes Zone 1, 115 minutes Zone 2, 15 minutes Zone 3 |
CFF16 | 150 | 5 minutes Zone 1, 130 minutes Zone 2, 15 minutes Zone 3 |
CFF17 | 165 | 5 minutes Zone 1, 145 minutes Zone 2, 15 minutes Zone 3 |
CFF18 | 180 | 5 minutes Zone 1, 160 minutes Zone 2, 15 minutes Zone 3 |
CFF19 | 195 | 5 minutes Zone 1, 175 minutes Zone 2, 15 minutes Zone 3 |
CFF20 | 210 | 5 minutes Zone 1, 190 minutes Zone 2, 15 minutes Zone 3 |
CFF21 | 225 | 5 minutes Zone 1, 205 minutes Zone 2, 15 minutes Zone 3 |
CFF22 | 240 | 5 minutes Zone 1, 220 minutes Zone 2, 15 minutes Zone 3 |
CFF23 | 270 | 5 minutes Zone 1, 250 minutes Zone 2, 15 minutes Zone 3 |
CFF24 | 300 | 5 minutes Zone 1, 280 minutes Zone 2, 15 minutes Zone 3 |
CFF25 | 330 | 5 minutes Zone 1, 310 minutes Zone 2, 15 minutes Zone 3 |
CFF26 | 360 | 5 minutes Zone 1, 340 minutes Zone 2, 15 minutes Zone 3 |
CFF27 | 60 | 5 minutes Zone 1, 45 minutes Zone 2, 10 minutes Zone 3 |
Cycling Force (CFo)
Code | Duration | Description |
---|---|---|
CFo1 | 27 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1 |
CFo2 | 31 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1 |
CFo3 | 33 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1 |
CFo4 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1 |
CFo5 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1 |
CFo6 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1 |
CFo7 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1 |
CFo8 | 45 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1 |
CFo9 | 47 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1 |
CFo10 | 51 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1 |
CFo11 | 55 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1 |
CFo12 | 63 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1 |
CFo13 | 70 | 5 minutes Zone 1, 10 minutes Zone 2, 10 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 10 Zone 2, 5 minutes Zone 1 |
CFo14 | 135 | 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 70 minutes Zone 2, 5 minutes Zone 1 |
CFo15 | 150 | 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 85 minutes Zone 2, 5 minutes Zone 1 |
CFo16 | 180 | 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 115 minutes Zone 2, 5 minutes Zone 1 |
CFo17 | 74 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1), 35 minutes Zone 2, 5 minutes Zone 1 |
CFo18 | 78 | 5 minutes Zone 1, 10 minutes Zone 2, 6 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 40 minutes Zone 2, 5 minutes Zone 1 |
CFo19 | 90 | 5 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 46 minutes Zone 2 |
CFo20 | 165 | 10 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 105 minutes Zone 2, 5 minutes Zone 1 |
CFo21 | 120 | 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 55 minutes Zone 2, 5 minutes Zone 1 |
CFo22 | 60 | 10 minutes Zone 1, 10 minutes Zone 2, 8 x (30 seconds Zone 5 uphill or simulated/60 seconds Zone 1) 28 minutes Zone 1 |
CFo23 | 105 | 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 40 minutes Zone 2, 5 minutes Zone 1 |
CFo24 | 90 | 15 minutes Zone 1, 15 minutes Zone 2, 5 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 25 minutes Zone 2, 20 minutes Zone 1 |
Cycling Mixed Intervals (CMI)
Code | Duration | Description |
---|---|---|
CMI1 | 120 | 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) |
CMI2 | 150 | 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 30 minutes Zone 1 |
CMI3 | 165 | 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 45 minutes Zone 1 |
CMI4 | 180 | 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 60 minutes Zone 1 |
CMI5 | 210 | 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 90 minutes Zone 1 |
CMI6 | 120 | 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 5 x (1 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 1 |
Cycling Anaerobic Intervals (CAn)
Code | Duration | Description |
---|---|---|
CAn1 | 60 | 15 minutes Zone 1, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) 15 minutes Zone 1 |
CAn2 | 62.5 | 15 minutes Zone 1, 5 x (2.5 minutes Zone 4/5 minutes Zone 1) 10 minutes Zone 1 |
CAn3 | 60 | 10 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 5 minutes Zone 1 |
CAn4 | 90 | 10 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 30 minutes Zone 2, 5 minutes Zone 1 |
CAn5 | 120 | 10 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 60 minutes Zone 2, 5 minutes Zone 1 |
CAn6 | 150 | 10 minutes Zone 1, 10 minutes Zone 2, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 80 minutes Zone 2, 5 minutes Zone 1 |
CAn7 | 92 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (2.5 minutes Zone 4/5 minutes Zone 1) 45 minutes Zone 2, 5 minutes Zone 1 |
CAn8 | 150 | 10 minutes Zone 1, 10 minutes Zone 2, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) 95 minutes Zone 2, 5 minutes Zone 1 |
CAn9 | 60 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (2.5 minutes Zone 4/5 minutes Zone 1) 17 minutes Zone 1 |
Cycling Speed Play (CSP)
Code | Duration | Description |
---|---|---|
CSP1 | 27 | 5 minutes Zone 1, 5 minutes Zone 2, 3 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP2 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (1 minute Zone 4/2 minutes Zone 1) 30 minutes Zone 2, 5 minutes Zone 1 |
CSP3 | 31 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP4 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 4/2 minutes Zone 1), 27 minutes Zone 2, 5 minutes Zone 1 |
CSP5 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP6 | 66 | 5 minutes Zone 1, 5 minutes Zone 2, 7 x (1 minute Zone 4/2 minutes Zone 1) 30 minutes Zone 2, 5 minutes Zone 1 |
CSP7 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP8 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 26 minutes Zone 2 |
CSP9 | 42 | 5 minutes Zone 1, 5 minutes Zone 2, 9 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP10 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 7 x (2 minutes Zone 4/2 minutes Zone 1) 17 minutes Zone 2, 5 minutes Zone 1 |
CSP11 | 45 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP12 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (2 minutes Zone 4/2 minutes Zone 1) 13 minutes Zone 2, 5 minutes Zone 1 |
CSP13 | 51 | 5 minutes Zone 1, 5 minutes Zone 2, 9 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP14 | 61 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 4/2 minutes Zone 1) 10 minutes Zone 2, 5 minutes Zone 1 |
CSP15 | 79 | 10 minutes Zone 1, 15 minutes Zone 2, 6 x (2 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1 |
CSP16 | 87 | 10 minutes Zone 1, 15 minutes Zone 2, 8 x (2 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1 |
CSP17 | 79 | 10 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1 |
CSP18 | 90 | 21 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1 |