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Intervals are specific segments within a training session where athletes perform concentrated bouts of effort, aligning with the prescribed training objectives.
Our algorithms automatically identify these interval segments and categorize them based on various criteria, including power output and other factors. Here are the key interval types:
- 1.Max Effort: Maximum-intensity intervals used for assessment and baseline determination.
- 2.Sprint: High-intensity efforts of short duration, approaching the athlete's maximum power output.
- 3.Anaerobic: All-out efforts lasting more than 20 seconds, focusing on explosive power.
- 4.Short VO2: Repetitions between 20 and 55 seconds, approximating VO2Max intensity.
- 5.Long VO2: Repeated intervals lasting longer than 55 seconds, targeting VO2Max intensity.
- 6.Short Threshold: Intervals lasting 8 minutes or less, close to threshold intensity.
- 7.Long Threshold: Intervals exceeding 8 minutes at threshold intensity levels.
- 8.Sub-Threshold: Intervals below the lactate threshold, for cardiovascular and muscular adaptations.
- 9.Strength: Low-cadence periods with specific power targets to develop muscular strength.
- 10.Motor Pacing: Simulating race pace by training behind a motorcycle during a workout.
- 11.Tempo: Extended intervals performed above the endurance threshold.
- 12.Progressive: Gradually escalating intensity intervals, often used for warm-up or Sweet Spot training.
- 13.Endurance: Extended, low-intensity intervals designed to enhance mitochondrial capacity.
- 14.Recovery: Low-intensity intervals to facilitate metabolic and muscular recovery.
- 15.Recovery Interval: Short rest periods between higher-intensity laps.
These interval categories help structure and tailor training sessions to meet specific performance goals and requirements.
The session type classifies the training session performed into one of the below types. The intervals performed in the session define this session type.
- 1.Test: Sessions that include one or more all-out efforts, used to establish baseline performance levels.
- 2.Sprint: Sessions comprising several high-intensity sprints to develop explosive power and anaerobic capacity.
- 3.Anaerobic: Short all-out efforts (<3 minutes) with intervals over 20 seconds. Often includes multiple laps with relatively long recovery periods.
- 4.Short VO2: Sessions with one or more Short VO2 laps for training at VO2Max intensity.
- 5.Long VO2: Training sessions featuring one or more Long VO2 laps to target VO2Max intensity.
- 6.Short Threshold: Training sessions including one or more Short Threshold laps, emphasizing threshold power.
- 7.Long Threshold: Training sessions that incorporate one or more Long Threshold laps, aiming to enhance threshold power.
- 8.Over-Under: Training involving laps alternating over and under the athlete’s FTP, improving both endurance and threshold.
- 9.Sweet Spot: Training sessions with intervals ranging from 88% to 94% of the athlete’s FTP, enhancing both endurance and threshold power.
- 10.Strength: Sessions with moderate-intensity laps but low cadence, focusing on muscular strength development.
- 11.Motor Pacing: Sessions with a segment performed behind a motorcycle to simulate race pace and tactics.
- 12.Tempo: Sessions featuring multiple long laps in the Tempo zone, boosting endurance and aerobic capacity.
- 13.Opener: Low-intensity sessions with sporadic high-intensity laps, typically performed the day before a race.
- 14.Endurance: Extended sessions (>2 hours) at low intensity, sometimes including intensity blocks of minimal impact on endurance improvement.
- 15.Recovery: Very low-intensity sessions used for post-race recovery or recuperation from high training loads.