1. September 2007

2. What to Do? Learn Features Watch Self Testing & Tracking Training Racing

3. Key Features Calibration Trip Reset Interval (time, distance, average power)

4. Watching Over time and main sets Hills and rollers Fading Spiking HR Lag (short-term and chronic)

5. Testing

6. Testing – 1 Aerobic Threshold (VT1) Max Aerobic (VT2) Functional Threshold (FT)

7. Testing – 2 Flat or increasing power HR stability Separate vs. inside long workouts Position inside long workouts

8. Training

9. Training – 1 Endurance Race Simulation Functional Threshold VO2

10. Training – 2 Specificity – Consider Why Variation – Continuous Adaptation Preferences – Limiters

11. Training Endurance Simple Blocks 12/3s (Steady 12s and Tempo 12s) Change Up Intervals Triple 3s

12. Training Race Sims Specific (duration, effort, terrain) Continuous Hydration & Nutrition The 5% Test

13. Intense Training (4 to 10) x 4 w/ ↑RI at 85-115% of FT (2 or 3) x 8/4 @ 95-110% of FT (1 or 2) x 20/5 @ 90-105% of FT (15 to 30) x 1/1 @ 100-115% of FT

14. Interpretation Average Power, Workout Average Power, Interval Power to Heart Rate Normalized Power

15. Racing

16. Racing – 1 Learn to perform under your limits… …before seeking to push them HIM Benchmarking (HR, AP) HIM run within 10% of fresh

17. Racing – 2 Limits (Effort; Heart Rate; Power) VO2 / FT / Aerobic Threshold (VT1) Easier than “best” training performance

18. Athlete Comparisons Against Self vs. Others Actual vs. Goal Performance Reporting Bias Size Matters For The Ladies

19. Equipment Comparisons SRM / Ergomo / PT / Polar Cost & Value Ease of use Racing Accuracy

20. The Bottom Line Better Decisions Fewer Mistakes Track Fatigue Track Progress Track Pacing