To view an overview of all our training plans and a summary of their key features, click here.

What does this plan do?

This plan is designed to increase your maximal power over efforts lasting 20-seconds to 5-minutes. It should also improve the length of time you can sustain efforts above your threshold, and your ability to repeat such efforts.

This is achieved by working on your 'anaerobic power' (i.e. the rate at which you can produce energy via anaerobic pathways), your neuromuscular ability to recruit fast twitch muscle fibres, and your ability to buffer and clear fatiguing metabolites associated with anaerobic metabolism.

Who is this plan for?

This plan is specifically intended for cyclists competing in events such as hill climbs, or shorter stochastic disciplines, such as cyclocross and crit/circuit racing.

Cyclists competing in longer disciplines and looking to build their anaerobic abilities would be better suited to our 'Anaerobic Booster' plan.

This anaerobic capacity plan includes regular opportunities for skills development, meaning it can be used for both road and off-road disciplined.

As this plan follows a polarised intensity distribution, with training intensities that are tailored to your fitness level, this plan is suitable for athletes of a range of abilities including masters athletes, provided you have completed at least 2 months of training with a volume of around 8-10H/week in the recent past.

Key Features

We believe our plans stand our from the crowd. We’ve done our very best to provide an experience that’s as close as possible to having on-hand coach support, with ample guidance on how to get the most out of our plans, and clear information on what we’re trying to achieve both session-by-session and week-by-week to keep you motivated. Our plans are grounded in science and supported by over a decade of full-time coaching experience.

This plan includes:

• A comprehensive PDF user guide, providing information on how to implement the workouts correctly and how to adapt the plan if necessary


• Structured sessions, meaning all sessions can be automatically exported to your headunit or synced to training platforms like Zwift or TrainerRoad and are ridable in ERG mode


• An initial FTP test to help set training intensity zones, using a methodology we’ve refined for improved accuracy through working with 100s of athletes


• Each workout’s purpose and key adaptations clearly communicated, including references to scientific papers


• Notes summarising the week's training and the goals for the next training block, so that you always know where your training is heading