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Compensation training
The compensation domain lies underneath 70 percent. In our example this represents the region below
127 beats per minute. Training in this domain is for active recovery.
GA 1 - Training
The GA 1 domain lies between 70 and 80 percent. In our example this corresponds to 127 to 145 beats
per minute. Training in this domain sets the foundation of the performance abilities. The most part of the
training should occur in this domain (for endurance sports).
GA 1 Training is the central element of biking in the preparation phase.
Function
Development of basic endurance as foundation for all the more intense training units.
Training method
The actual training follows the continuous training method with constant load and a pedalling speed of
80 to 110 RPM, duration of 2 to 5 hours.
GA 2 - Training
GA 2 - Training, more intensive biking, is used for achieving a higher loading for experienced
athletes with a good basic endurance ability.
Training method
Warm-up and biking for 10 to 30 minutes, since GA 2 Training puts high loading on the musculature and
circulation system.
High heart rate limit of 80 to a maximum of 90 percent (in our example 145 to 163 beats/min )
The actual training follows the interval method (e. g. 8 x 4 min with 2 min. at no load) or alternatively the
continuous method.
CSE (competition specific endurance) Training
Most intensive form of training for top athletics shortly before and during competition phase. The heart
rate increases up to 100 % of the Conconi threshold (in our case 181 beats per minute). CSE training
is run in the interval methods (e. g. 8 times 1 minute with 3 minutes at no load).
Function
Achieving maximum fitness. Getting used to very high lactic acid concentration in the musculature.
Improving elimination of lactic acid.
Training method
Warm-up and biking for 10 to 30 minutes, since CSE Training puts high loading on the musculature and
circulation system.
High heart rate limit up to 100% of the Conconi threshold.
The actual training follows the interval method (e. g. 8 times 1 minute with 3 min. at no load)
Conconi-Test
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