Training Adaptation, 2002

This chart represents the limbs of an 'S'-shaped adaptation curve. The lower limb is not shown since it took several weeks before my heart rate would rise above 100. Training started at 155 watts. Each session started with a 5 minute warm up at 50 watts, then 28 minutes at target workload, then 2 minutes as hard as I could manage (with peaks over 300 watts), then 5 minutes cool down. When a downward trend in average workload heart rate was apparent, the work load was increased. At 210 watts, about 70% of my maximum, there was no downward trend. During this training period I did no strength training for my legs. A few years later, in 2004-05, I resumed training on a exercise bike and got the same response.