during winter, I use Wahoo X cycling plans with my Kickr-trainer to ride indoors.
On the other hand I use Garmin for my swimming, running, riding outside.
So in short, the Garmin eco-system is where all my training data comes together …
Now, for as long as I can remember, I never succeeded in training ‘anaerobic’, according to my garming. Low-aerobic and high-aerobic are good, but not a single training I do gains my anaerobic load.
Is there a cycling workout on Wahoo to meet this goal?
Any of the cycling workouts that focus on short intense efforts will address your desire for anaerobic activity.
Whether Garmin captures it that way or not, I dunno.
There’s a whole series of No-Vids called AC Progressions as well as some classic SUF vids like Half is Easy, The Shovel, and Violator that will all push your anaerobic capacity.
Look through the cycling library and you’re sure to find something that works for you.
Open the Library of workouts, click on CYCLING, and then filter on the 4DP FOCUS by selecting NM and AC. Your wish will come true with a selection of 88 ways to inflict quality anaerobic training on yourself.
Personally, I think the engagement of the Sufferfest workouts makes them the best for your objective, however, there are many other ways to hurt, I mean train, yourself suggested also.
If you have ever done MAP Progression 5 (which is 3 sets of 14 30/15 MAP intervals) with a proper 4DP, you will not care what is on the screen. Unless you are totally focused on what you are doing, you will never make it - there is no time for distraction (except perhaps during the recovery interval between sets).
My current FTP sits on 235. It is an estimate (no 4DP test done yet) and feels ok during the last 6 workouts. I’ve hardly ridden my bike during winter. When I ran AC:2sets 3x20 last Saturday, Garmin stated it as ‘low-aerobic’. I’ll have a shot at ‘half is easy’ this week to see if that triggers it …
Same here!
For “anaerobic” I’m not sure I’ll ever make Garmin happy - even the AC progressions barely shift the needle. Revolver came quite close 3.2/2.2 A/An).
There’s quite a bit of discussion about the algorithm (licenced from Firstbeat) on t’interweb and Garmin forums.
My AC is always my weakness within the 4DP, so I sought some advice on here for completing AC workouts. For me to feel the intended effects, it was imperative that I did the workouts in level mode and went as hard as possible during each AC (orange) interval.
I can’t say anything about Garmin’s assessments of workouts other than that I am aware that Garmin is a particularly harsh mistress.
It’s the short, sharp accelerations, with easy in between which will shift it to a sprint workout. Lengthen the sprints, and shorten the recovery–but keep them polarized–and you might hit anaerobic. Think short hill reps.
Edit: Not a coach. This is based purely on what seems to trigger that purple bar in Garmin, rather than actual anaerobic workouts.
14 Vise Grips was the latest workout that gave me the purple kind of training response you’re asking for from Garmin. But a prior 4DP-test could be important.
2nd Start lifting weights to increase muscle mass and recruitment, anaerobic capacity is almost completely determined my muscle fibre type and mass which determine the amount of stored ATP-C for the 1st 10seconds and the rate at which you can burn Lactic acid for the next 110s of anaerobic efforts
3rd the AC specific workouts in SYSTM others mentioned above are also good for working on recruitment but for them to work you AC power needs to be set correctly so that you are working the correct energy system.
Half Is Easy is not really a workout for improving AC while the power targets are based on your AC is really more of a MAP focused workout because of the short rest intervals 1:1 ratio which work your aerobic system.
Look instead at the AC progression series instead which have 1:2 or greater work/rest ratio
These workouts are all about producing power anaerobically, so they are meant to be all out efforts, expect ragged breathing, burning muscles, faintness, dizziness and Suffering .
4th Anaerobic exercise strongly stimulates the sympathetic nervous system, some people ( me included) experience a swing/increase in the parasympathetic nervous system both between intervals which can cause a sudden feeling of needing to pee and post exercise that can lead to post-exertional malaise (depression/sadness)
I think garmin weights a lot the average on the peaks. In my experience if you train 60 min z2 with 2x5 min z5 it’ll result in low aerobic. but staying in average z3, no suffering at all, will result in high