Old 02-17-19, 07:04 AM
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Maximum Sustainable Intensity (MSI)

Maximum sustainable intensity (MSI) is the maximum power you can sustain across all intervals. A self-regulating approach to managing proper intensity, it will ensure you achieve proper stimulus in your sessions. Perceived effort is used to determine whether your session was at MSI.

How to?

If, at the planned end of your final interval, you find that you have "too much left in the tank" there are two things you need to do. First, you need to add an interval if you have another full interval in you or extend the duration of current interval if you are doing longer intervals and don't have another full interval in you. Second, you need to increase the power of your next workout such that you will be operating at MSI. As you can imagine, this might take a few tries to get right.

Manual ERG control

Quite obviously, manual ERG control is essential to this technique. Manual ERG control enables you to add, extend or split intervals as needed to ensure proper stimulus and preserve workout quality. An example of splitting an interval is splitting the second interval of a 2 x 20 workout when it becomes obvious that you are not going to be able to complete the second twenty minutes. Splitting that interval allows you to maintain workout quality by getting the forty minutes at intensity.
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