COMPUTRAINER WORKOUT MANUAL

By JOE FRIEL, MS

TABLE OF CONTENTS

Portions of this manual are best viewed with a table-friendly browser

Introduction

• Before Starting
• Workout Basics
• Workout Heart Rates
• Self-Testing
• Periodization
• Warm Up and Cool Down
• Training Programs and Ability Levels

Training Schedules for...

• Road Racers
• Mountain Bikers
• Triathletes and Duathletes
• Century Riders
• Fitness

Tests...

• Calibration
• Conconi Test for Anaerobic Threshold
• Power Test
• Aerobic Time Trial
• Ramp

• Isolated Leg Training
• Spin Step Ups
• Form Sprints
• Power Repeats
• Descending Intervals
• Motorpaced Intervals
• Progressive Intervals
• Crit Sprints
• Hill Sprints
• Motorpaced Sprints
• Long Hill Repeats
• Motorpaced Tempo
• Motorpaced Cruise Intervals
• Short Hill Repeats
• Long Bike Brick
• Short Bike Brick
• Race Simulation Brick
• Long Climbs
• Rollercoaster
• Strength 1
• Strength 2
• Strength 3

Tables...

• Heart Rate Zones
• Power-Time-Weight Comparison
• Periodization

Electronic Bike Fitting Process by Roger Young

About the Author

April 11, 2002