Regeneration and low intensity training (LIT)
This type of training is very easy and has a regenerative character. A session at this intensity should be rated 1 or 2 on the RPE scale!
This intensity allows you to train your basic endurance for running and cycling. Your subjective feeling should be marked with a 3 or a 4 on the RPE scale.
Training at threshold means you are training at your aerobic-anaerobic threshold. Your body adjusts to a different energy metabolism from glucose without oxygen (anaerobic) and lactic acid begins to accumulate in the muscles. The subjective feeling of strain is indicated to be between 5 and 6.
HIT (DR, IR)
This is the high intensity range! A distinction is made here between the development range (DR) and the intermittent range (IR).
The DR range is defined by longer intervals, which serve to improve the maximum oxygen uptake (VO2max). The IR is characterized by shorter intervals of up to one minute and helps to increase anaerobic capacity. Sessions of DR are usually rated at 7-8 on the RPE scale and IR sessions are rated at 8-9.
Sprint Interval Training (SIT)
Sprint training is characterized by short sprint intervals with a long break between each. These help to improve your speed. The SIT is also often rated 8-9 on the RPE scale.
Neuromuscular training describes very short (about 6 sec) but maximum sprints. Here the muscular control is improved. This session is usually not considered strenuous and is rated 5-6 on the RPE scale.