For anybody interested, here's a summary of terms used by Reebok!

Accelerations

Effort IT . progressive INCREASES IN RESISTANCE maintaining FAST CADENCE. EX: 4 min effort, increase resistance every minute. Technique: gradually move back in saddle as resistance increases to provide power to pedal stroke.

Explosions

Standing Position, medium-high resistance 6 ½ -7; STOP PEDALS parallel. EXPLODE push FRONT pedal down into short (15-20 sec) power sprint. Follow with recovery at least 3x as long. Alternate lead leg with each rep.

Individual Leg Training

Develop symmetry and balance. Remove one foot from pedal. (minimum of 6 mo experience first)

Ladder

Effort and Recovery intervals progressively INCREASE in LENGTH OR EFFORT INCREASES and recovery stays the same. EX: 15 on 15 off / 30 on 30 off / 45 on 45 off OR 15 on 15 off / 30 on 15 off / 45 on 15 off

Pyramid

Same as ladder but once longest interval is complete, descend intervals in REVERSE ORDER (pyramid UP then back DOWN). EX: 15 on 15 off / 30 on 30 off / 45 on 45 off / 30 on 30 off / 15 on 15 off

Hill Repeats

Effort/Recovery intervals with CONSISTENT DURATION repeated several times. EX: Ride up/down same hill repetitively 1:00 effort / 30 sec recovery.

Spin Ups

Progressively increase speed over time. Begin light and consistent cadence. Increase cadence 5-10 rpm.s at regular intervals (ex: every minute). EX: Resistance does NOT change, over 4 minutes increase cadence every minute; focus fast light seated SKILL technique.

Surges

Gradual controlled increases in cadence at consistent MODERATE-HIGH to HIGH resistance. Short duration (<30 sec). Don.t allow complete recovery when surge is over, instead, rider resumes original effort. Push from high steady state to ANAEROBIC effort . back to high steady state. Usually done on hills . seated or standing.

Tempo Riding

Combination Medium Hard resistance and Medium Hard cadence elicit cardio response at highest end of AEROBIC training (MAX steady state at or just below ventilation threshold). Maintain pace for duration of effort. May be done once, or repeated after a recovery interval SHORTER than work interval.

Time Trial

All out effort for given period of time. EX: cover 5 miles in shortest period of time.