How to train anaerobic (cycling)

Hi,

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?

Kind regards,
C

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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.

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Could you be a little clear about exactly what you mean?

Depending on exactly what you mean by anaerobic, either the AC Progressions, or the MAP Progressions will work.

If neuromuscular fitness is what you are after, NM Progressions, and yes Violator will do the trick.

Garmin does not really break things up that way.

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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.

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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).

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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 …

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there’s lots of info on the Garmin site about training status and training effect. eg.

Google it, and you’ll find even more, especially if you’re also mixing in swimming and running.

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I have found Garmin’s description of workouts to be underwhelming.

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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.

There’s a white paper explaining the algorithm here: https://www.firstbeat.com/wp-content/uploads/2015/10/FFW609US05-171.pdf

I’ve not stressed too much about satisfying the needs of my wrist-based overlord!

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It is the same with the Garmin cycling computer.

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.

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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.

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