Heat Training
Optimize your performance by leveraging heat acclimation. Controlled exposure to elevated temperatures triggers physiological adaptations, including increased plasma volume and improved core body temperature regulation, essential for high-intensity efforts in challenging environments.
Altitude Training
Altitude training, or hypoxia, forces the body to adapt to lower oxygen levels. This physiological stress triggers an increase in erythropoietin (EPO), a hormone that stimulates the production of red blood cells, enhancing aerobic capacity.
By training at heights above 2,000 meters, cyclists can improve their V02 max and endurance levels. The recovery phases and dietary adjustments during these blocks are critical to ensuring the body translates this stress into wattage gains.
Power Threshold Zones
Mastering the intensity between aerobic endurance and anaerobic threshold is critical for sustained race-day performance.
Aerobic Power
Tempo
Training at 76-90% of your Functional Threshold Power (FTP). This zone builds the foundational aerobic strength needed for long-distance speed and efficient glycogen utilization.
Functional Strength
Sweet Spot
Operating at 88-94% of FTP, this zone balances high intensity with volume to maximize physiological adaptations without the excessive fatigue of threshold work.
Heat Training
Optimize your plasma volume and sweat rate by acclimatizing to high-temperature environments. Heat training acts as 'poor man's altitude,' driving significant physiological adaptations for performance.
Altitude Training
Increase your red blood cell mass and oxygen-carrying capacity through strategic exposure to hypoxic environments. Essential for peak performance in grand tours and mountainous events.
Threshold
Improve your ability to sustain high power for extended durations. FTP focused sessions that push the lactate balance point higher.
VO2 Max
Maximal aerobic capacity intervals. Short, brutal efforts designed to increase the ceiling of your physiological potential.
Tempo
Aerobic power building. Sustained efforts just below the search for threshold, perfect for building muscular endurance and mitochondrial density.
Sweet Spot
The most efficient training zone. 88-94% of FTP, providing high physiological return with manageable recovery costs.
Taper
Shedding fatigue while maintaining intensity. The final phase before a target event, designed to reach peak freshness and form.