To perform the perfect training session, 4 conditions must be met:

Conform to the objectives.
Taking into account the capabilities of the athlete.
Receive feedback in the action.
Be able to quantify to what extent the intended energetic system is loaded.

By linking our training concepts to the Extended Critical Power concept and the SuperCycle application we made it possible for you to create the near-perfect training.

We now have tools to optimize both the needs of the individual
and the efficiency of training.

The first concept we have developed revolves around the "effort score 1”.
In other words, what interval combination will exhaust the anaerobic reserve one time?

• As soon as the intensity of the single effort (to be chosen by the user according to the goal) is entered into the corresponding training module (SD or FD), the program calculates the time to exhaustion according to the user's own metabolic values. As a result, as soon as the desired duration of that interval is entered, the number of repetitions needed to deplete the anaerobic reserve once is shown in the “preview’.
  Effort score = 1 (FD or SD )

• In that preview the user also sees how fast the anaerobic reserve is depleted and how large the anaerobic fraction is.

• By choosing the duration of rest (at an intensity below the Recovery Threshold RT) the general principle of interval training applies: more work can be done by fractional work. In our example: the number of possible repetitions until exhaustion will be higher.
  However, we recommend sticking to the suggested number of repetitions.
  As a result, to maximize the training effect, that is, to train at the requested intensity for as long as possible, we propose to increase the number of series.

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. In this way, the athlete can adjust the load even better to his needs or objectives.

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 … %.

Use our training module to

• predict the anaerobic input as a function of the chosen intensity and your personal physiological capacities.

Use SuperCycle to

• direct the duration of a single repetition and the duration of rest.

• track the load score in one series

• track the total load score

We created three modules.

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 (see below). 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.
Linked to this, the module displays the individual exercise zones. Here, zones are indicated where a certain energy system is dominant. So it does not mean that a certain zone exclusively uses this energy system!

Two modules for planning and evaluating interval training.

One for HIIT, i.e. the zone of the Fast Death, and one for interval training in the zone of the Slow Death.

After training, if the actual repetitions performed - and possibly also the actual performed average power values - are entered into the module, the total acute physiological load (FD or SD), accumulated training (work) time and effort density (the physiological load per time unit) will be calculated.
The acute total loads 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.
The accumulated work time for the already performed training session can be compared with future interval sessions based on other parameters (at the same intensity). In this way, the coach will find out which parameters are best suited to optimize, for example, the time@VO2max.
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.

ATTENTION

The CP model, as outlined in the e-book, is a pragmatic empirical model that examines the relationship between the intensity and duration of an exercise. Physiological facts such as heart rate and acidification have been considered but the model calculations are not guided by them. This restriction will prove important for training programming.

During high-intensity interval training a cyclist may be required to stop the effort even though his balance is not at zero. This is because the maximum possible number of repetitions in one series depends not only on the (rather fast) recovery of the anaerobic energy reserve but also on the fitness level of the athlete i.e. PH, PCr, type of muscle fiber ... which in turn have a different (slower) recovery time.
That is why we propose to limit the number of repetitions to the number calculated by the program. This number is possible by definition.

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

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.

We present 4 case studies that should allow you to use the modules for controlling the interval training judiciously. The values cited are only examples and can be totally different for each rider. Moreover, it is up to the trainer to decide which format best meets the objectives.

Case study 1

The effort required is in the lower region of the VO2max zone for this athlete. The battery would be empty should 13 repetitions of 40" be performed without rest. This rider chooses an effort rest ratio of 2/1 and sticks to 13 repetitions per run and does 4 runs.
The total FD load is 4.0, the accumulated work time (the number of minutes he can sustain the required effort) is almost 35 minutes.

Case study 3

Case study 4

Case study 4 places the load in the higher region of VO2max zone and leaves the other parameters as in case 3. The athlete adheres to the number of repetitions that completely deplete the anaerobic reserve 1 time, yet it appears that in the third set, fatigue sets in.The total FD is 2.5 and the accumulated work 13 minutes.