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AeT / Zone 2 based on the speech test as detailed by Iñigo San Millán [1]. I do this regularly on Zone 2 rides. Observe power and heart rate to get a good feeling where AeT occurs. For longer rides of 2h+ my average power will end up about 10% below AeT. I try to keep all efforts during such a ride below AeT.
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Sweet spot / Threshold based on FTP obtained by a ramp test, irregularly confirmed through Kolie Moore’s baseline FTP test protocol [2].
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VO2max work, ideally you should go by feel, but since we’re all ERG mode addicted, I use 85% of 2.5-minute max from the ramp test for 4 minute intervals (e.g. 6x4’) [3]. Adjust slightly lower for longer intervals. You want to be able to barely finish the final interval.
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Micro intervals (e.g. 30/15s), ideally by feel, second-best option at about 5-minute max power. [4]
I realize this is a heart rate discussion, but it is difficult to do anything above long threshold intervals by heart rate alone. For VO2max work, the best bet is to go by RPE anyway, so you’re not missing out necessarily by not having a power meter.
[1] https://youtube.com/watch?v=at3MPoK53dU&feature=shares&t=375
[2] The FTP Test: Physiology and New Protocols
[3] Medicine & Science in Sports & Exercise
[4] https://paulogentil.com/pdf/Short%20intervals%20induce%20superior%20training%20adaptations%20compared%20with%20long%20intervals%20in%20cyclists%20–%20An%20effort-matched%20approach.pdf