v3.1 - ANAEROBIC THRESHOLD (AnT) BOOSTER - 6 Week Low Volume, Structured Indoor Workouts
Cody WaiteAll plans by this Coach
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6-Week (Low Volume) Anaerobic Threshold (AnT) Plan - v3.1
Written by Cody Waite, of Waite Endurance
NEW for 2020 is our Anaerobic Threshold booster plan. Perfect for finishing off your base training or when you want to inject some anaerobic power into your season.
You're looking at SIX WEEKS to improving your anaerobic power. Here, anaerobic power is defined as power at and above your Anaerobic Threshold (aka Lactate Threshold or "FTP"). This plan improves your power across all your high-intensity energy systems including anaerobic threshold, vo2 max, anaerobic capacity & peak power. These moderate-to-high intensity energy systems are highly trainable and the gains made will make you a better cyclist.
Your Anaerobic Threshold (your second 'threshold', after Aerobic Threshold) put simply is the highest sustainable power you can ride at; aligning with blood lactate levels that begin to slowly increase as you sustain the effort. To improve your anaerobic fitness, we train the energy systems at and above this intensity to increase aerobic capacity, ability to repeat hard efforts, and increase fitness towards working towards a peak performance.
How do you do this?
By training ascending energy systems beginning with your Anaerobic Threshold, followed by Vo2 Max, Anaerobic Power and finally Peak Power. With our plan you will test your current aerobic & anaerobic power capability to set benchmarks and training ranges (testing included). Then you perform interval based training sessions, indoors or outside, twice per week along with aerobic strength/endurance rides and recovery days to allow for improvement. You then re-test and look for improved power from first test.
Our High-Volume versionis most effective with power meter and/or smart trainer, along with a heartrate monitor to keep an eye on progress and adaptation. This plan is the perfect boost following your lower intensity aerobic base training or anytime within a season when you are looking to improve your 'top-end' fitness for peak performance.
Our 'Anaerobic Booster' plans are ideal for any cyclist, mountain biker, or triathlete looking to improve their strength & power on the bike across any distance.
Click Links Below to Learn More:
OTHER Anaerobic Booster OPTIONS:We have both LOW & HIGH volume Anaerobic Threshold Booster Plans available. Search v3.1 Anaerobic Threshold in the Training Peaks Plan Store or Contact Us! (email below)
RE-USABLE:You can easily reuse any of our plans year after year or anytime in the future!
Email Cody directly with questions now or as you go: firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:48 hrs||3:00 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||6:48 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter