Once you've determined your ranges, do 90 percent of your training below your anaerobic threshold (keeping your lactate levels below 2; you're burning fat for energy and your heart rate is 110—120 beats per minute). Bergmüller calls this the "compensation level. In the "stabilization level, the body is still working aerobically, but lactate levels are between 2 and 4 (heart rate is 155—160 bpm) and you're burning carbs and fat. The final phase of the training is the "development level, an intense, carb-burning workout.
Compensation + Stabilization
Stationary bike session at 88 to 90 revs/minute:
Compensation + Stabilization + Development
On the stationary bike (88 to 90 revs/minute) with compensation-stabilization-development level elements: