Spring is here and spring racing is starting to kick in. After a long winter, one of the challenges of early season racing is required ability to accelerate and change speeds frequently. The first few races of the year typically remind us of the need to do both Anaerobic Capacity work and Sprint Work.
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Let’s talk about Anaerobic Capacity (AC); short hard efforts ranging from 30 seconds to 2 minutes of 121% of FTP to 150% and possibly above. When we apply this definition to racing we bring a lot of focus on the power number itself but a key neglected area is repeatability. I have worked with many athletes that have a strong AC power but struggle to repeat it.
Think about it, in a typical 4 corner crit with 20 laps that can be as many as 48 short anaerobic capacity efforts in 1 hour alone. Which is more important then? Should I be working on building AC Power? Or AC repeatability? The answer is both.
I typically recommend beginning AC workouts focused on repeatability and building endurance at Anaerobic Capacity then focusing on building Power at Anaerobic Capacity. To do this I break down my AC workouts into two blocks.
Block One – AC Repeatability
The AC workouts feature a focused on power in the lower zone, 130% - 140% of FTP but with less recovery and higher frequency. For example, I might prescribe 4 or 5 sets of 1 Min AC Intervals with 1 Min recovery in-between intervals and 5 minutes recovery in-between sets. (4 x 1 Min @ 130%-135% with 1 Min Recover with 5 minutes rest in-between sets). These are done at the lower end of your AC power but the short recovery time will add up and build endurance at AC.
Block Two – AC Power
Once you have completed about 4 – 6 AC repeatability workouts you can move on to AC Peak Power building workouts. These feature shorter intervals with focus on maximum power. Two workouts I typically recommend; First, 5 – 10 repeats of 90 second hill climb efforts where you stay seated and control power around 140% for first 75 seconds then stand and hammer for final 15 seconds. Second, simple 1 Minute / 30 Second Intervals; first complete 6 – 8 one minute intervals at 140% - 150% FTP effort. Begin interval from a standing start to better build strength. Once complete, do the same number of 30 second intervals at max power (150% plus). Stop the workout if power drops below 130% of FTP. The key for both of these workouts is that you give yourself LONG recovery periods between each interval. The goal is to maximize the wattage values for each interval and more rest between will help you recover and give it your best in the next one. Again, LONG recoveries, at least 3 minutes between each effort and that will help you create PEAK watts.
You’re in the final stages now of building that race winning power so keep your training focused and keep up the good work.
Hunter Allen is a
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