Browse More Plans

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

Author

Cody Waite

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

cycling advanced power based

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.

Still have questions about this plan?

Plan Description

6-Week (High Volume) Anaerobic Threshold (AnT) Plan - v3.1

WE

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!

QUESTIONS ?

Email Cody directly with questions now or as you go: cody@teamwaite.com

USAC               USAT               TPC



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:24 hrs 3:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
9:24 hrs 3:00 hrs
—— ——

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.

Sample Day 1

1:17:00
97.8TSS
32:00 ANAEROBIC THRESHOLD POWER

MAIN SET: 
4x8:00 @ 32:00 Power (~104-108% FTP (2:00-4:00 rec).
Road, MTB or trainer. Best on a moderate grade climb w/ good traction.

If you don't have power meter, go by feel & HR: RPE 16 of 20, "zone 4" HR (reach ~90% of maxHR), sustainable hard effort.

HR is used to reference similarities between previous workouts of similar type. HR should rise to similar peaks at end of intervals, and similar lows for recovery.
Slightly lower HRs indicate positive adaption, where abnormally suppressed or elevated HRs indicate excessive effort is being required (this may result in workout reduction/cancellation).

Sample Day 2

2:00:00
95TSS
AEROBIC MUSCULAR ENDURANCE

Longer muscular endurance ride with steady aerobic efforts. 

Ideally over hilly terrain or longer climbs. No specific "intervals", let the climbs guide your effort; keeping the HR/effort easy to moderate: 60-80% HRmax.

If you don't have climbs, ride steady durations in a larger gear and keep the HR/effort easy to moderate: 60-80% HRmax.

Indoors: use the prescribed intervals as your guide for the 'climbs' OR ride a 'climbing route' on your app of choice.

GOAL: 45-55 TSS/hr.

RPE 11-13 of 20, HR up to 80% on climbs/muscular efforts; can dip below on descents/easy efforts. Sustainable easy-moderate effort. This is "endurance pace" just pedal continuously for long periods uphill or in larger gear.

Sample Day 4

1:47:00
140.4TSS
64:00 ANAEROBIC THRESHOLD POWER

MAIN SET: 
4x16:00 @ 64:00 Power (~97-102% FTP (4:00-8:00 rec).
Road, MTB or trainer. Best on a moderate grade climb w/ good traction.

If you don't have power meter, go by feel & HR: RPE 15 of 20, "zone 4" HR (reach ~90% of maxHR), sustainable moderately hard effort.

HR is used to reference similarities between previous workouts of similar type. HR should rise to similar peaks at end of intervals, and similar lows for recovery.
Slightly lower HRs indicate positive adaption, where abnormally suppressed or elevated HRs indicate excessive effort is being required (this may result in workout reduction/cancellation).

Sample Day 5

2:00:00
95TSS
AEROBIC MUSCULAR ENDURANCE

Longer muscular endurance ride with steady aerobic efforts.

Ideally over hilly terrain or longer climbs. No specific "intervals", let the climbs guide your effort; keeping the HR/effort easy to moderate: 60-80% HRmax.

If you don't have climbs, ride steady durations in a larger gear and keep the HR/effort easy to moderate: 60-80% HRmax.

Indoors: use the prescribed intervals as your guide for the 'climbs' OR ride a 'climbing route' on your app of choice.

GOAL: 45-55 TSS/hr.

RPE 11-13 of 20, HR up to 80% on climbs/muscular efforts; can dip below on descents/easy efforts. Sustainable easy-moderate effort. This is "endurance pace" just pedal continuously for long periods uphill or in larger gear.

Sample Day 6

1:30:00
55TSS
AEROBIC EASY ENDURANCE

Longer, easier, aerobic endurance effort over flat to rolling terrain. Just keep HR in zone 1 & 2 for a slow & low fat-burner. Best on road or trainer to keep it easy.

GOAL: 30-40 TSS/hr.

RPE 10-11 of 20, "zone 1-2" HR 60-75% of maxHR. Steady, sustainable effort; just keep pedaling continuously for long periods.

Sample Day 8

1:17:00
97.8TSS
32:00 ANAEROBIC THRESHOLD POWER

MAIN SET: 
4x8:00 @ 32:00 Power (~104-108% FTP (2:00-4:00 rec).
Road, MTB or trainer. Best on a moderate grade climb w/ good traction.

If you don't have power meter, go by feel & HR: RPE 16 of 20, "zone 4" HR (reach ~90% of maxHR), sustainable hard effort.

HR is used to reference similarities between previous workouts of similar type. HR should rise to similar peaks at end of intervals, and similar lows for recovery.
Slightly lower HRs indicate positive adaption, where abnormally suppressed or elevated HRs indicate excessive effort is being required (this may result in workout reduction/cancellation).

Sample Day 9

2:00:00
95TSS
AEROBIC MUSCULAR ENDURANCE

Longer muscular endurance ride with steady aerobic efforts.

Ideally over hilly terrain or longer climbs. No specific "intervals", let the climbs guide your effort; keeping the HR/effort easy to moderate: 60-80% HRmax.

If you don't have climbs, ride steady durations in a larger gear and keep the HR/effort easy to moderate: 60-80% HRmax.

Indoors: use the prescribed intervals as your guide for the 'climbs' OR ride a 'climbing route' on your app of choice.

GOAL: 45-55 TSS/hr.

RPE 11-13 of 20, HR up to 80% on climbs/muscular efforts; can dip below on descents/easy efforts. Sustainable easy-moderate effort. This is "endurance pace" just pedal continuously for long periods uphill or in larger gear.

$49.00 - Buy Now