An interval training module for a unique training approach

Creating an effective interval training program is the biggest challenge for the coach because the number of possible combinations of intensity and duration of both effort and rest is enormous. As a result, in all existing models much - too much - guesswork is involved.
On the other hand, knowing your individual training zones is not enough to create the perfect workout because training zones and training intensities are not synonymous!

The factors that cause W'bal to replenish faster or slower during rest are complex and highly individual. The individual recovery index IRI brings relief.

We now developed a training module to calculate personal training zones based on your metabolic profile, to analyze your sprinting abilities and designed two concepts that make it easy for you to perform the perfect interval workout

The first concept we developed is the simulation tool

As soon as IRI, the intensity of the single effort (to be chosen by the user according to the goal), the duration of that effort, the intensity and duration of the recuperation period and the number of repetitions is entered, the tool creates a graph simulating W’bal. Playing with these variables immediately shows the effect on W'bal.

  • As an addendum to each simulation, the following variables are also calculated:

    • the load caused by the training task

    • the anaerobic fraction

    • the TTE = the time to exhaustion for continuous effort. Here the SD or FD score = 1.

    • the Accumulated Work Duration

The second and most innovative concept relies on the ability to monitor
the anaerobic reserve "in the action".

This is particularly interesting when the duration of the consecutive intervals change as with the
High Intensity Decreasing Interval Training (HIDIT).

Since the anaerobic widget in the SuperCycle app allows the performance to be monitored "in the action," it is possible to control the format of an interval training via the anaerobic energy balance and not via the classic exercise- and recovery duration.

A decreasing interval training could look like this:

1° repetition: lower the balance up to 30 %
2° repetition: lower the balance up to 40 %
3° repetition: lower the balance up to 50 %
And all further efforts up to 60 %

After each effort, W' should be replenished to, say, 70 or 80 or … %.

Personal training zones based on your metabolic profile

The module for calculating your personal physiology and training zones

requires the 5 basic tests and, if required, additionally a sprint test and a 30" test. The sprint test is necessary to calculate the ideal lead-out, the 30" test to display the rate at which you use up your anaerobic capacity. The VLamax in other words.
The computed zones represent the energy system that is dominant. It does not mean that a certain zone exclusively uses this energy system!

In this example the coach decided to completely deplete the anaerobic reserve

Evaluation

After training, if the actual repetitions performed are entered into the module, the total acute physiological load (FD or SD), accumulated training (work) duration and effort density (the physiological load per time unit) will be calculated.

The acute total load in the FD or the SD zone during that specific workout can be compared with those of the competition and, moreover, are a valuable piece of information for controlling chronic loads as well.

Optimization of Accumulated Work Duration has a positive impact on the training effect. This important variable can be manipulated from the simulation tool

Finally, the exercise density aims to compare that of the race - or of the most intensive parts of it - with that of the imposed training.
Keep in mind that this value is mainly determined by the duration of rest between sets. 5-minute series rest will produce a much higher effort density than a 20' series rest.
However, also keep in mind that if the series rest is too short (and the anaerobic reserve is insufficiently replenished), the Accumulated Work Duration for the full workout is then again compromised.

In summary

Measuring progression
using the modules according to the rider's condition

Well-trained athletes differ from less well-trained ones in that they are able to perform more high-intensity efforts. Because training load within a single session can be managed by adjusting intensity, duration, and/or breaks, these variables should be different to obtain similar relative training load.

We already know that we can maximize work time for a given intensity by increasing the rest between repetitions. This way of working can help us to still increase working time when the condition is less.

With increasing fitness however, a higher intensity can be chosen (within the same target zone) or a longer exercise duration (whether or not combined with a shorter rest).
For example, the interval format 40"/20" can be converted to 45"/15".

The % VO2max widget for endurance training

SuperCycle features the % VO2max widget that allows the rider to monitor oxygen consumption in real time. Please note: this is an averaging, so it assumes that the effort is constant!

Efforts below the Recovery Threshold are purely aerobic and are mostly performed as endurance training in steady state conditions.
In this case the % VO2max widget is very useful.

However, efforts in the SD zone, above RT but still below SCP, are usually performed as an interval session, so it is not always easy to use the widget correctly. However, we can generally accept that oxygen consumption in this zone fluctuates between 90% and 100%.

For the SD zone as well as for the FD zone it is more important to use the % anaerobic contribution to guide the training.