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Anaerobic Endurance Workouts

Anaerobic – Improve your power at anaerobic threshold

Do one of these interval sets twice a week during none race periods, once a week during race periods. These should be started after a through warm-up of 10-15 minutes, including 2 1 minute hard efforts at high cadence.
These workouts require knowing your target heart rate zone. Get your zone using the Zone Calculator.

2×2′s: do two sets of intervals. each set includes 5 intervals, and each interval is 2 minutes long with 2 minutes rest between interval. The zone should be at 5a-5c. 8 min recovery between sets. 110 RPM
1×1′s: do two sets of intervals. each set includes 5 intervals, and each interval is 1 minute long with 1 minutes rest between interval. The zone should be at 5a-5c. 8 min recovery between sets. 110 RPM.
Power Intervals: Do 4-6 intervals that last 3-5 minutes at high zone 4-5c. Cadence should be 110 RPM. Recovery should be the same time as the interval.
Hill repeats – Do 3-5 min each hill to zone 5a-5c. Hill grade should be around 6-8%. Cadence should be 80-90 RPM. Recover the same time as the interval.
Over Unders – Start with two minutes at zone 2-3 then 1 minute hard effort at zone 5a, then back to zone 2-3 for two more minutes. Continue for 9 minutes to complete one rep. Recover for 6 minutes easy spinning between. When in zone 2-3, be in the high zone 2′s or low 3′s.
Pyramid. Do 1 interval in each segment 1, 2, 3, 4, 5, 4, 3, 2,1. Recovery for each interval is the same as the last duration. For example. the first interval lasts 1 minutes, then recover 1 minute, the second interval lasts 2 minutes, then recover 2 minutes, and continue to the end. You should hit zone 5a-5c. Cadence should be 110 RPM.