Anaerobic Training, Ranges, Workouts
1. What is Anaerobic Training in Cycling?
2. Anaerobic Zone Ranges (time, watts, heart rate)
3. Anaerobic Workouts and Improvement
1. What is Anaerobic Training in Cycling?
This guide is created to help you understand the anaerobic training in cycling, what ranges you should use, and gives you precise workouts for beginners and advanced cyclists.
Anaerobic capacity is the zone way above your functional threshold. It is a very hard zone which can be kept just up to around 3 minutes. Intervals at this zone are strongly recommended for criterium racing, track racing, and road racing. The anaerobic zone is used during short uphills, longer finishes 1-2km and long sprints 30-45 seconds. The ranges are from 121% to 150% of your Functional Threshold Power.
2. Anaerobic Zone Ranges
Duration of workouts in the anaerobic zone starts at the 30s and ends at 3 minutes.
Base on your goal race you can adjust the length of your training to your needs. If you are beginner cyclist, starting your adventure with more professional training plan we would recommend to start with 30s intervals in the range of 121% – 150% of your Functional Threshold Power or 106% – 110% of your Functional Threshold Heart Rate.
are you looking for more details about interval training? Check this.
Power and heart rate ranges for the anaerobic zone are:
• 121% – 150% of Functional Threshold Power.
• 106% – 110% of Functional Threshold Heart Rate.
If you don’t know your FTP or FTHR go to this article to set up one for you.
Time range of intervals is:
• 30s – 3 minutes.
Number of intervals in one workout:
• 3 – 10 intervals.
3. Anaerobic Workouts and Improvement
Examples of anaerobic workouts, to improve your anaerobic capacity. Below you can find 2 workouts for beginners and more advanced cyclists, both of them are available to download, base on power and heart rate zones.
Beginner workout:
• Start with easy 10 min warm-up
• 3 x 1 min – cadence 120
• 15 min active ride – 70% of FTP
• 4 x 30s – 121% – 150% of FTP with 1 min easy between
• 15 min active ride – 70% of FTP
• 15 min recovery
Advance workout:
• Start with easy 10 min warm-up
• 3 x 1 min – cadence 120
• 15 min active ride – 70% of FTP
• 4 x 90s – 121% – 150% of FTP with 90s easy between
• 10 min easy ride
• 4 x 90s – 121% – 150% of FTP with 90s easy between
• 15 min recovery
Leave a comment below if you have any questions.
