Table 1.
Planning of the 45 min of indoor cycling in the three sessions.
| Track | Time | BPM | RPM | RPE < (OMNI 0–10) | HR (% HRmax) | VO2 (Thresholds and % VO2 Peak) |
|---|---|---|---|---|---|---|
| 1 | 5:00 | 80 | 80/60 | 2 | 40% | VTI |
| 2 | 3:00 | 80 | 80/60 | 4 | 50% | VTI |
| 3 | 5:00 | 120 | 60 | 6 | 70% | VTII |
| 4 | 6 | 120 | 60 | Interval 1 min at 6 with 1 min at 8 |
Interval 1 min at 70% with 1 min at 90% |
Interval 1 min at VTII with 1 min at 90% |
| 5 | 2:30 | 80 | 80/60 | 4 | 50% | VTI |
| 6 | 3:30 | 120 | 60 | 6 | 70% | VTII |
| 7 | 5.00 | 120 | 60 | Interval 30 s at 6 with 30 s at 8 |
Interval 30 s at 70% with 30 s at 90% |
Interval 30 s at VTII with 30 s at 90% |
| 8 | 4:30 | 80 | 80/60 | 4 | 50% | VTI |
| 9 | 3:30 | 120 | 60 | 6 | 70% | VTII |
| 10 | 5.00 | 120 | 60 | Interval 1 min at 6 with 1 min at 8 |
Interval 30 s at 70% with 30 s at 90% |
Interval 30 s at VTII with 30 s at 90% |
| 11 | 2:00 | 80 | 80/60 | 2 | 40% | VTI |
VTI—ventilatory threshold I; VTII—ventilatory threshold II; BPM—beats per minute; RPM—rotations per minute; RPE—rating of perceived exertion; HR—heart rate; VO2—oxygen uptake.