Go all in for 2026. Purchase a training plan and get 25% off Premium at checkout for a limited time.

Browse More Plans

8-Week Anaerobic Capacity — Sharpen Your Top End on 6 to 8 hrs/week (Zwift & Indoor Compatible)

Browse More Plans

8-Week Anaerobic Capacity — Sharpen Your Top End on 6 to 8 hrs/week (Zwift & Indoor Compatible)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Bryn Griffith

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

8-WEEK ANAEROBIC CAPACITY TRAINING PLAN

Build the explosive, above-threshold power that wins bike races: the attack that goes clear, the surge over the top of a climb, the repeated accelerations of a criterium and the finishing kick. This 8-week anaerobic capacity plan sharpens your top end and your tolerance to keep going when it hurts.

WHO IT'S FOR
Intermediate and competitive cyclists, crit and road racers, and anyone with a solid aerobic base who wants raw punch and repeatability. Fully indoor- and Zwift-compatible; every session is built around your FTP, so it works on any smart trainer.

WHAT YOU'LL GAIN
A higher anaerobic ceiling, faster accelerations, and the ability to recover between efforts so you can answer attack after attack. You train the energy system above threshold that decides races, then learn to deploy it when it counts.

HOW IT WORKS
Five rides a week across roughly 6 to 8 hours, with two rest days. Progressive short, high-intensity intervals — 30/30s, one-minute repeats and race-winning surges — build through the block, supported by endurance and recovery rides so you absorb the work. A recovery week and a final test let you measure your gains.

WHAT YOU NEED
A smart trainer or power meter, a set FTP, and a willingness to dig deep. Every workout is fully structured and downloads straight to your head unit or Zwift.

Each session includes coach's notes explaining what it does, how it should feel and how to pace it. Built by Evolve Coaching. Train smarter. Race harder.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
05:58:00 02:15:00
Workouts Per Week Weekly Average Longest Workout
Bike
05:58:00 02:15:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Bundle Premium—

Save 20%

Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

$107.99 USD for the first year, billed yearly.

Bundle Premium—

Save 25%

Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

$101.24 USD for the first year, billed yearly.

Bundle Premium—

Save 20%

Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

$107.99 USD for the first year, billed yearly.

$24.99 - Buy Now Buy with Premium Bundle