High intensity intervals put you under serious stress. Therefore it is essential to prescribe appropriate power specifications to optimize your training benefit and avoid overtraining. The following three different workouts are focussing on strengthening your anaerobic work capacity and VO2max levels. All workouts are optimized either for a time trialist with reduced anaerobic power, an allrounder with medium anaerobic power or a puncheur with very high anaerobic capacity. Do you shine on those punchy climbs or are you just trying to survive? Choose your appropriate workout based on your own power profile.
For workouts tailor-made on even more granular power profiles taking into account your power-to-weight ratio visit www.octaperformance.com.
Select a category or scroll down to view all workouts.
Anaerobic Capacity Intervals for Allrounder Power Profile
5min from 35 to 75% FTP
3x 30sec @ 100% FTP, 30sec @ 50% FTP
2min @ 40% FTP
16x 1min @ 157% FTP, 2min 30sec @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
Workout overview
Duration: 1h 12m
Stress points: 127
Zone distribution
Z1: 53m
Z2: 2m
Z3: -
Z4: 2m
Z5: -
Z6: 16m
73%
3%
0%
2%
0%
22%
Author: octaperformance
One minute intervals to boost your anaerobic power and helps you surviving on punchy climbs. Interval intensity was calibrated for an allrounder. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.
Hard Start V02max 4min for Allrounder Power Profile
5min from 35 to 75% FTP
3x 30sec @ 100% FTP, 30sec @ 50% FTP
2min @ 40% FTP
2x 20sec @ 143% FTP, 1min 40sec @ 117% FTP
2min 30sec @ 50% FTP
2x 20sec @ 143% FTP, 1min 40sec @ 117% FTP
2min 30sec @ 50% FTP
2x 20sec @ 143% FTP, 1min 40sec @ 117% FTP
2min 30sec @ 50% FTP
2x 20sec @ 143% FTP, 1min 40sec @ 117% FTP
2min 30sec @ 50% FTP
2x 20sec @ 143% FTP, 1min 40sec @ 117% FTP
2min 30sec @ 50% FTP
2x 20sec @ 143% FTP, 1min 40sec @ 117% FTP
2min 30sec @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
Workout overview
Duration: 55m
Stress points: 90
Zone distribution
Z1: 28m
Z2: 2m
Z3: -
Z4: 2m
Z5: 20m
Z6: 4m
50%
3%
0%
3%
36%
7%
Author: octaperformance
Six sets of 4min intervals with hard start to boost your VO2max level and helps you regenerated under higher intensities. Interval intensity was calibrated for an allrounder. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.
Four sets of 30/15 intermittent intervals to extend time at VO2max and to boost your overall fitness. Interval intensity was calibrated for an allrounder. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.
Anaerobic Capacity Intervals for Puncheur Power Profile
5min from 35 to 75% FTP
3x 30sec @ 100% FTP, 30sec @ 50% FTP
2min @ 40% FTP
16x 1min @ 164% FTP, 2min 30sec @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
Workout overview
Duration: 1h 12m
Stress points: 139
Zone distribution
Z1: 53m
Z2: 2m
Z3: -
Z4: 2m
Z5: -
Z6: 16m
73%
3%
0%
2%
0%
22%
Author: octaperformance
One minute intervals to boost your anaerobic power and helps you attacking on punchy climbs. Interval intensity was calibrated for an puncheur. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.
Six sets of 4min intervals with hard start to boost your VO2max level and helps you regenerated under higher intensities. Interval intensity was calibrated for an puncheur. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.
Four sets of 30/15 intermittent intervals to extend time at VO2max and to boost your overall fitness. Interval intensity was calibrated for an puncheur. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.
Anaerobic Capacity Intervals for Time Trial Power Profile
5min from 35 to 75% FTP
3x 30sec @ 100% FTP, 30sec @ 50% FTP
2min @ 40% FTP
16x 1min @ 145% FTP, 2min 30sec @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
Workout overview
Duration: 1h 12m
Stress points: 110
Zone distribution
Z1: 53m
Z2: 2m
Z3: -
Z4: 2m
Z5: -
Z6: 16m
73%
3%
0%
2%
0%
22%
Author: octaperformance
One minute intervals to boost your anaerobic power and helps you surviving on punchy climbs. Interval intensity was calibrated for a time trialist. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.
Hard Start V02max 4min for Time Trial Power Profile
5min from 35 to 75% FTP
3x 30sec @ 100% FTP, 30sec @ 50% FTP
2min @ 40% FTP
2x 20sec @ 137% FTP, 1min 40sec @ 113% FTP
2min 30sec @ 50% FTP
2x 20sec @ 137% FTP, 1min 40sec @ 113% FTP
2min 30sec @ 50% FTP
2x 20sec @ 137% FTP, 1min 40sec @ 113% FTP
2min 30sec @ 50% FTP
2x 20sec @ 137% FTP, 1min 40sec @ 113% FTP
2min 30sec @ 50% FTP
2x 20sec @ 137% FTP, 1min 40sec @ 113% FTP
2min 30sec @ 50% FTP
2x 20sec @ 137% FTP, 1min 40sec @ 113% FTP
2min 30sec @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
Workout overview
Duration: 55m
Stress points: 84
Zone distribution
Z1: 28m
Z2: 2m
Z3: -
Z4: 2m
Z5: 20m
Z6: 4m
50%
3%
0%
3%
36%
7%
Author: octaperformance
Six sets of 4min intervals with hard start to boost your VO2max level and helps you regenerated under higher intensities. Interval intensity was calibrated for a time trialist. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.
Four sets of 30/15 intermittent intervals to extend time at VO2max and to boost your overall fitness. Interval intensity was calibrated for a time trialist. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.