Neuromuscular
272 min
Medium intensity
Raise maximal power through the force-velocity profile: ten-second sprints at 60-80, 100-120 and 130-150 rpm, in three sets 90 minutes apart across a four-and-a-half-hour ride.
Team TotalEnergies
UCI ProTeam
Neuromuscular
272 min
Medium
7 / 10
Advanced
Outdoors
INTERVAL BY INTERVAL
The workout
Written as a share of critical power, so it fits every rider. In Vekta it becomes your watts, with the W′ cost shown before you ride.
Team TotalEnergies
Why this workout
The breakdown
Inside the workout
A workout to improve the maximal force-power-velocity profile, and with it maximal power output.
Each set is three ten-second sprints, one at 60–80 rpm, one at 100–120 rpm and one at 130–150 rpm, with five minutes of rest between them: the same maximal effort at low, middle and high cadence. Three sets, 90 minutes at 50–60% of CP between them, 30 minutes either side. Four and a half hours all told.
Repeating the sprints after long blocks of riding also shows how maximal power changes with cumulative work. Team TotalEnergies use it at any point in the season.
In Vekta, the peaks tab reads each sprint against the rider's history, and the torque tab shows the low-cadence efforts.
Neuromuscular
Stimulus
Advanced
Workout level
Outdoors
Best ridden
Road,
DISCIPLINE
WHAT YOU NEED
The stimulus
Neuromuscular, explained
Maximal, explosive efforts that train the nervous system and the top of the curve.
Very short efforts, five to sixty seconds, at 180% of critical power and above, with full recovery between them. Sprints, standing starts, torque efforts and short hill attacks live here. In Vekta's classification anything above 180% of CP is neuromuscular.
Peak power, Pmax, is one of the three numbers in the performance model, and it is the one most riders never train. It decides who wins the sprint, who makes the split when the road kicks, and it feeds the whole power curve: a higher top end makes every effort below it feel easier.
Quality over quantity. These are the only intervals where you should stop the set as soon as power drops, because the point is the maximum, not the fatigue. They are best placed early in the week or before a hard session, never after a long ride.
Track Pmax and the five-second peak over a block; both should move within weeks. Recovery between efforts is the lever: cut it and the session becomes anaerobic capacity work, which is a different adaptation.
The AI Workout Builder handles the nested structure, and the head unit shows the targets. Afterwards the peaks tab flags the best efforts, and the trophy view shows whether the session produced an all-time or eight-week best.
Free for coaches. Test with your whole roster during the trial.