Neuromuscular
60 min
High intensity
Raise top-end sprint and peak watts: eight 12-second all-out sprints with three minutes' easy spinning between, plus standing-start jumps, ridden by feel and peak power rather than a share of CP.
Michał Pustuła
Coach, MPCC
Neuromuscular
60 min
High
10 / 10
Advanced
Outdoors
The session
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.
Michał Pustuła
Why this workout
The breakdown
Inside the workout
A lot of races come down to the last few hundred metres, or to one clean jump to hold a wheel or take a gap. This session works the top-end sprint and the raw power a rider can produce in a few seconds, for anyone who wants a faster finish and a sharper kick.
Eight twelve-second all-out sprints with three minutes of easy spinning between, then three eight-second standing-start jumps with two minutes between. The recoveries are long so that every effort stays maximal; the moment the sprints turn into a fatigue session the purpose is lost. These are ridden by feel and peak watts, not by a share of CP.
Vekta's peaks tab shows the best five-second and ten-second efforts against the rider's history, and the trophy view flags an all-time or eight-week best. Pmax in the performance model moves with sessions like this.
Once a week in a race block, fresh, outdoors on a safe stretch or on a trainer that can take a full sprint. Stop the set the moment power drops.
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.
What it is
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.
Why it matters
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.