Sprints
 Anaerobic Threshold
   Intervals
    Endurance

Sprint Training: (high intensity)

a) warm-up
b) do 4-7 sprints (all-out effort) no more than 10 sprints
c) accelerate speed for max & hold for 100 meters
d) if you lack leg speed, go on slight downhill if you lack power, go on slight uphill
e) let your body recuperate completely and pedal lightly in small gear between interval sprints 65% of your AT (anaerobic threshold) before you do sprint [.65 x AT = _____ heart rate] again

Anaerobic Threshold Training: (high intensity)

a) if your AT is at 185 heart rate. Then you should train to go beyond that point to, say 190 or 195 for 2 to 4 min (it is much easier to reach AT on uphills than on flats)
b) recuperate between intervals at about 45 seconds. Ok if it is between 25 sec and 2 min but no more than 2 min!

Intervals: (medium intensity)

a) 90% of your AT (anaerobic threshold) [.90 x AT = _____ heart rate]
b) should do this for an hour or so... if you lack speed leg, go on flats if you lack power, go on hills
c) maintain an average of 90 rpm when recuperating period, should be 4 times longer than period of effort example: you ride hard for 30 seconds you ride easy at 90 rpm for two minutes

Endurance: (low intensity)

a) should ride for more than two hours
b) 65% of your AT (anaerobic threshold)
c) measure your effort in time you perform, not the distance you travel!
d) bring plenty of water and foods!

Notes:
1. do not forget breathing deep during the exercise to increase your lung capacity and oxygen input
2. do calisthenics as for your warm-up exercise
3. always do high intensity first before do lower intensity in the next day
4. remain 75 rpm (cadence) minimum on uphills