Each type of workout has a particular purpose — that is, it targets a particular training effect. You will find a general description of the workout type below along with information about the parameters that can be adjusted. Adjust the workouts within the parameters provided to tailor to your unique circumstances and objectives. If you’d like structured TrainingPeaks workouts to use with your TrainingPeaks calendar, you can purchase the “Running – Workout Library.”
Anaerobic Capacity Workouts
Anaerobic capacity workouts are shorter, higher intensity anaerobic workouts used to develop anaerobic capacity for short sprints up to 2 minutes in duration (starts, race surges, finishing kicks, and short course events). They represent your top-end speed. Like VO2max workouts, you’ll typically want to schedule 1-2 days of recovery workouts between these workouts (two days with three sleep cycles is ideal). These workouts are primarily used for short events and may not factor into your training for longer events (where VO2max workouts suffice).
Uncomfortably Hard (Anaerobic Capacity) Zone
- Intensity: Above your VO2max for short “speed” intervals less than 1-2 minutes
- Heart Rate: Greater than 106% of lactate threshold heart rate (LTHR)
- Power: Greater than 120% of functional threshold power (FTPw)
- Pace: Faster than 89% of functional threshold pace (FTPa)
Total Time at Intensity: 6-12 minutes
Interval Time: Up to 2 minutes
Work to Rest Ratio: Equal to or greater than work interval to allow full recovery
How Often: 1-3 workouts per week during peak training phase for short course events
Purpose: Used to develop anaerobic capacity for short sprints up to 2 minutes in duration (starts, race surges, finishing kicks).
Sample Workout: 12 x 200 on the track with 200 easy recovery between
Anaerobic Capacity Workout Examples
30-sec-on/60-sec-off x [12-24]
1-min-on/2-min-off x [6-12]
90-sec-on/2-min-off x [4-8]
2-min-on/3-min-off x [3-6]
Track 200s x [8-20]