Winter Cycling Plan Training Zones and Terminology

Borg's Adjusted 1-10 scale
Training Levels Details by Andrew Coggan

WU = warm up
MS = main set
CD = cool down
(Recovery) = Recovery sets are between parenthesis, just spin at intensity and duration suggested
Day 1, Day 2, Day 3 = These are the key sessions for the week. This tend to be shorter but more intense.
Day 4 - Optional = Long tempo/steady state ride for the week. While every week a workout will be provided, if you are training for early 70.3 or IM you can do an specific session that match your need (i.e. long 4 hr steady state ride)
CP = Critical Power estimated using the Critical Power model
THR = Threshold Heart rate is the average Heart Rate you could sustain during a maximal effort for 60 minutes
RPE = Rate of Perceived Exertion
5MP = 5 min maximal power
20MP = 20 min maximal power

Warm up/REST/Cool Down for Power meter users
 Warm up/REST/Cool Down for HRM users

For those Training by Perceived Exertion (RPE) - Just check the table at the top (Training Zones) and the one labeled " Borg's 10 Point Scale" and match to the % on the session.

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