Over the years as a cyclist and USA Cycling Certified Coach I have tested several training plans and philosophies and always come back to the CTS training system created by Chris Carmichael. Before I became a Coach I was trained and worked with a CTS Coach and really learned to understand and appreciate this training methodology. It helped me train more efficiently and effectively and reach my potential much faster than traditional methods. The CTS system is simple, practical and effective. Below is the link to download the CTS Field Test instructions, calculations for HR, power and RPE and also a definition of the common CTS workouts. What I like about CTS training workouts is that they are simple enough that you can remember them while out training and not have to stop to look at notes in your phone on how many or what intervals are next. Makes training brainless.
Download Here:
http://trainright.com/wp-content/uploads/2014/04/trainrightguidedescriptions.pdf
