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v3.1 - ANAEROBIC THRESHOLD (AnT) BOOSTER - 6 Week High Volume, Structured Indoor/Outdoor Workouts

Includes Structured Workouts

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

Learn More about Structured Workouts.


Cody Waite

All plans by this Coach
5 (3)


6 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

6-Week (High 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)


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:

USAC               USAT               TPC

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
09:25:00 03:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
09:25:00 03:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Cody Waite

Waite Endurance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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