Anaerobic
183 min
High intensity
Repeat very high-intensity efforts as muscular and physiological capacity declines: three sets of 45 seconds at 130-160% of CP with 30 seconds at 70-80% between, eight repeats, then six, then four.
Team TotalEnergies
UCI ProTeam
Anaerobic
183 min
High
9 / 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
Team TotalEnergies use this workout in the final weeks before a target race. Its aim is the ability to repeat very high-intensity efforts while muscular and physiological capacity declines.
Three sets of 45 seconds at 130–160% of CP, each followed by 30 seconds at 70–80%: eight repeats, then six, then four, with 20 minutes at 50–60% between sets and an hour either side.
The recoveries inside each set are short and ridden at 70–80% of CP, so every effort starts more tired than the last, and the sets shrink as the fatigue grows. Three hours all told.
In Vekta, the targets track the rider's current CP, and the W′ balance projection shows the cost of each set before you ride.
Anaerobic
Stimulus
Advanced
Workout level
Outdoors
Best ridden
Road,
DISCIPLINE
The stimulus
Anaerobic, explained
Sixty to ninety seconds flat out, to grow the reserve above critical power.
Repeated efforts of thirty seconds to two minutes at 130–200% of critical power, with recoveries long enough to repeat them but not to recover fully. These sessions target W′, the finite amount of work available above CP.
W′ is the battery that pays for every attack, every steep pitch and every closing kilometre. A bigger W′, and a faster recharge below CP, means more matches to burn and more attacks survived. Vekta measures both from your riding, and this is the work that moves them.
These hurt in a way VO2 max sessions do not: the effort is near-maximal and the recovery is short. Ride them when fresh, keep the number of reps as written, and expect to see the effect in your ability to follow surges rather than in your steady power.
The W′ balance trace is the coaching tool here: a well-set session drains W′ close to zero on the final reps and no earlier. If the athlete empties it on rep two, the target is too high for their current CP.
In Vekta the efforts are personalised to the athlete's CP and W′, so the same session written once fits every rider on the roster. The preview shows the predicted W′ drain rep by rep.
Common questions
What is the difference between anaerobic and VO2 max intervals?
How many reps?
When in the season?
Go deeper
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