Core workout of your choice. See Exercises and Intervals tab for some sample exercises.

This is the CTS Field Test
10:00 easy-moderate spin to warm-up
1:00 fast pedal (easy gear, as high a cadence as you can manage)
1:00 spin (recovery)
2:00 fast pedal (easy gear, as high a cadence as you can manange)
1:00 spin (recovery)
1:00 max intensity at 90-95rpm
2:00 spin (recovery)
1:00 max intensity at 90-95rpm
4:00 spin (recovery)
*8:00 as high an intensity as you can manage at 85-95 rpm. Take a couple minutes to get up to the intensity.
10:00 spin (recovery)
*8:00 as high an intensity as you can manage at 85-95rpm.
10:00 spin (recovery)
*These are the intervals that we will look at heart rate and/or power to calculate your training zones.

Warm-up for at least 10 minutes and ride at 50-90% of your Field Test heart rate (keeping it as much in the middle of the zone as possible). Cool down for 5-10 minutes at the end of the ride.

Core workout of your choice. See Exercises and Intervals tab for some sample exercises.

10-15min warm-up that includes 5x30s on/30s off (30s easy gear but pedal as fast as you can, 30s very easy pedal) 6min 92-94% Field Test HR 5min spin (recovery) 6min 92-94% Field Test HR 5min spin (recovery) 6min 92-94% Field Test HR 5min spin (recovery) 10min cool down

Take a yoga class or follow along to a DVD. Yoga is a great way to relax and recover. Or take the day off.

Warm up with easy riding for about 15 minutes 15 minutes at 60-75% of your field test heart rate. 3x10minutes at 88-90% HR with 5 minutes easy 30 minutes at 60-75% HR 15 minutes easy to cool down