Gran Fondo New York

CR = Climbing Repeat

Similar to SS intervals, except done on a long, steady climb. Stay within 78–83% of max HR (the number of beats your heart can reach in an all out effort) for entire climb. Pedal cadence should be 70–85 rpm. Increases climbing lactate threshold.

EM = Endurance Miles

Stay aerobic (70% of MHR) so you don’t accumulate lactic acid. Should feel easy. Builds aerobic engine.

FP = Fast Pedal

On a flat road, in a light gear, slowly increase your cadence while staying in the saddle and maintaining good form until you are spinning at 108–120 rpm. Hold steady the whole interval.

HA = Hill Acceleration (Max)

On a long, moderate climb, pedal slowly until you reach the last 500 yards. Then gradually speed up so you are nearly at max HR. Start the interval during the last few yards of the hill, finishing out of the saddle at max effort.

HS = Hill Sprint (Max)

Roll at a moderate speed in a moderate to light gear. As you hit the hill, jump out of the saddle and go as hard as possible. Try to hold your top speed for the whole interval. Increases power for acceleration.

PI = Power Intervals

Max efforts. Start with a relatively low gear, then push the pace to max effort and the highest cadence possible (100–110+). Sustain for the entire interval.

RBI = Rest between intervals

SI = Speed Interval (Max)

Max effort, shorter than PIs; high cadence 110+ rpm; maintain proper form.

SS = Steady State (85% + 3 beats per minute of max HR)

Higher cadence—try to maintain 85–95 rpm—and higher intensity than Tempo. Improves your ability to produce power at your lactate threshold.

Tempo = Tempo (80% max HR)

Do these in a slightly larger gear, with cadence about 70–75 rpm. Stay seated on climbs.