Anaerobic Capacity Workouts:
Waterrockets Intervals (WRIs)
Solid warmup
6 sets of:
1' interval:
Solid sprint to start off the interval, and hold max intensity until the end
5 minutes rest
Limp home


Pyramid Intervals
Good Warmup
"On" Intervals of 1-1-2-5-2-1-1 minutes
5 minutes rest in between
Cool down


Tabata Intervals
Set:
20" sprint
10" rest
Do 8 sets (4 minutes total) for a block.
Rest 4 minutes between block
Do as many blocks as possible.


Halvsies
Take a nice long warm up. Then do:
2 x 30s; 2 x 20s; 3 x 10s; 3 x 5s . Your effort is at your hardest effort. You can use your peak power values for the same duration, as your carrot to chase if you want Ride the rest of the workout easy.


30 Second Efforts
This session is based on work intervals with only 30 sec of rest in between. You begin by doing 30 sec efforts, but over time (weeks/months) you progress to 45 seconds and then 1:00. Warm up at least 10 minutes.

Do as many repetitions as possible of 30 sec of all out work (not so hard that you can’t finish the 30 sec) and 30 sec rest, without hesitation, shooting for 10 total. No worries if you cannot do 10 in a row at first. This is merely your goal to shoot for. The first few are going to feel much better than the rest, as the fatigue of repetition will set in. Afterwards, ride easy. You can then throw in a few more efforts if you really want, but it’s not necessary. Repeat every 10 days. When you can do 10 in a row, change the timing to 45 seconds. When you can do 10 of those in a row, then change it up to 1:00.