130% FTP Is NOT Hard Enough! Anaerobic FRC Training Tips

[@elmarbischop9544]

Lol last week I watched some old podcasts you did about anaerobic training, since I mostly struggle with this. Did my first 90 seconds efforts at 150% 3 days ago and they felt great. Definitely will incorporate them before races and also during the winter to try and improve my weaknesses. Thanks👊🏼.

[@EVOQBIKE]

awesome!! keep up the great work !!!

[@MrTimmylescop]

I just checked my file from Capital Region (Cat4) and accumulated 12min at 150% ! I trained for the race with intervals at 125% but you are so right, 150% would have made a big difference

[@EVOQBIKE]

savage!!!! keep up the great work!

[@adamgurule1458]

Awesome, thank your for sharing, I'm a amateur cyclist from Albuquerque, NM. Big fan of yours after you won the Nationals here!! Thanks again!

[@EVOQBIKE]

hey Adam, thanks for the note and kind words!! hope all is well out in NM!!!

[@derekelliott1026]

I’ve started doing more 30/30’s and 15/15’s for CX season. Instead of doing prescribed power, I do the first couple intervals by feel to identify target power. Surprisingly, last week on 30/30’s I was able to get 6 minutes above 450w (above 150% ftp) inside of a 26 minute block of intervals. Was destroyed afterwards, but you are totally right. 150% is an achievable target, you just gotta go for it!

[@EVOQBIKE]

that's awesome Derek! nice work!! Good luck this year with the CX races!

[@OUTDOORS55]

Seems the 150%+ is the great equalizer. Seems on average not a lot of people have an ftp over 150% of someone else's...if that makes sense. If you can do a bunch of 600-700w 30s to 1 minute blasts people will hate you.

[@EVOQBIKE]

good thoughts!!!! those are definitely some nails in someone's coffin!!! ☠️🪦

[@davidblack5179]

Nice video, how many of these sessions do you think you need leading up to an A race to get the benefit?

[@EVOQBIKE]

thanks! of course, "it depends", but I'd make sure you can bank as much time needed that reflects your event, and maybe a touch more. let's say 3 sessions? that would almost be like 3 training events which might be enough...also since I don't know you as an athlete, you might need more, maybe less! nothing will be as good as training races though before your event. good Q David, thanks!!

[@Northwindbreeze]

Hey Brian, just a question about 150%, if one spends time on this volume and intensity one should consider the long-term effect: increase the Vlamax and possible decrease of Vo2max? I am aware of the specificity of the athlete meaning, if the athlete is purely into Crits then a Vlamax at high would be a more desirable development than pure Vo2max isn't it? Thanks, and greetings from Germany.

[@EVOQBIKE]

hey! 100%!!! there is a balance to everything and in this case the athlete should consider what their overall FOCUS is.... And TBH a crit isn't necessarily a high vlamax necessity; too high and they can sprint but can't ride a break too well....but you are in the right mindset there, higher vlamax CAN be helpful for crits. It's always a balancing act, but i think with NO 150% training there is a downside.

[@windar2390]

4:05 - That's what she said!

[@jeremyleake6868]

Hi Brendan. Do you have material on line with suggested anaerobic workouts as you have for over-unders? As it happened I tried an anaerobic workout this morning cobbling together some ideas from others, which was 6x 30s @ 225% FTP with 6 mins rest between each and then 35 mins low Z2 to finish. I don’t know if that’s the right kind of target for 30s or not, with long recovery. I just managed it.

[@EVOQBIKE]

hey Jeremy, there is this blog that has some! Hopefully it's helpful: www.evoq.bike/blog/anaerobic-capacity-cycling#inter

[@richardmiddleton7770]

I can't do 150% for more than 60 seconds, seated anyway and certainly not repeated multiple times.

[@EVOQBIKE]

that's not a problem! we're talking about ACCUMULATED time over a workout or race