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.