I don’t have a defined training program. but use a HRM and the zones on my Garmin 1030 to sorta define the effort. Indoors on the trainer I’ll have time for the shorter GCN workouts. I use the heart rate, zone graph and zones to give me an idea how hard to work for the effort shown. I did notice wheel speed is also good to go by if one does not have a HRM. Wheel speed also comes up faster so my next step is to make a chart for me.