TIME TRIAL
S
LE
L CH
A
RPE
RPM
7 min
0:00
Z2
2-3
80-90
7:00
Z4-5
7-9
90-100
(with 1 min recovery)
5 min
15:00
Z4
7-8
85-95
3 min
20:00
Z6
10
75-85
3 min
23:00
Z4
7-8
70-80
3 min
26:00
Z5
9
80-90
3 min
29:00
Z5
9
85-95
3 min
32:00
Z5
9
90-100
3 min
35:00
Z6
10
90-100
2 min
38:00
Z6
10
90-100
5 min
40:00
Z1
1
75-85
45 min
45:00
RPE CHART
RATE OF PERCEIVED EXERTION ZONE 6
10
Max effort activity
ZONE 5
9
Very hard activity
ZONE 4
7- 8
Vigorous activity
ZONE 3
4-6
Moderate activity
ZONE 2
2-3
Light activity
ZONE 1
1
Very light activity
ON
To t a l T i m e
ZONE
I
Wa r m - d o w n
CLOCK
S
Main set
TIME
4 x 1 min
OW RSEY SES
Pre-ride
— Y ELL
JE
W AT T B IK E S E S SIO N
Wa r m u p
F
NGE YOUR
T IM E T R I AL
EL
LE
L CH
A
RPE
RPM
7 min
0:00
Z2
2-3
80-90
7:00
Z4-5
7-9
90-100
(with 1 min recovery)
5 min
15:00
Z4
7-8
85-95
3 min
20:00
Z6
10
75-85
3 min
23:00
Z4
7-8
70-80
3 min
26:00
Z5
9
80-90
3 min
29:00
Z5
9
85-95
3 min
32:00
Z5
9
90-100
3 min
35:00
Z6
10
90-100
2 min
38:00
Z6
10
90-100
5 min
40:00
Z1
1
75-85
45 min
45:00
RPE CHART
RATE OF PERCEIVED EXERTION ZONE 6
10
Max effort activity
ZONE 5
9
Very hard activity
ZONE 4
7- 8
Vigorous activity
ZONE 3
4-6
Moderate activity
ZONE 2
2-3
Light activity
ZONE 1
1
Very light activity
ON
To t a l T i m e
ZONE
I
Wa r m - d o w n
CLOCK
S
Main set
TIME
4 x 1 min
OW RSEY SES
Pre-ride
— Y ELL
JE
W AT T B IK E S E S SIO N
Wa r m u p
F
NGE YOUR
T IM E T R I AL
EL
