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Rider Manual - Cycling Training Guidelines: Intensity
Table of Contents:
- Getting Started
- Types of Training Rides
- Intensity
- Warm Up and Warm Down
- Group Riding
- The Training Plan
- Nutrition
- Conclusion
Determining the appropriate intensity levels for each workout is important. Many athletes get caught in the trap of training at the same intensity in every workout, this is a big mistake.
Below is a chart that helps to determine what each intensity should feel like, the breathing cues are very helpful in determining the level of intensity you are aiming for.
PERCEIVED
EXERTION |
HR
ZONE |
DESCRIPTION |
| EASY |
Z1 |
Warm up and warm down, very light effort, breathing is very light |
| Z2 |
Comfortable training pace for long days, breathing again is very light |
| STEADY |
Z3 |
This effort level can be maintained for an extended period of time but takes some focus, this is where you will first notice a deeper breathing pattern |
| MODERATELY HARD |
Z4 |
Tempo effort, takes greater focus to maintain the effort, breathing becomes deeper and more frequent and conversation starts to become difficult |
| HARD |
Z5 |
This effort level makes conversation difficult and is mentally taxing, deep and frequent breathing pattern |
| VERY HARD |
Z6 |
This effort level is very taxing and conversation will not be possible, the effort level will feel extremely challenging with a very laboured breathing pattern |
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