# 🚨 New SYSTM Workout Alert: AC Efforts 🚨

**URL:** <https://wahoox.forum.wahoofitness.com/t/new-systm-workout-alert-ac-efforts/32214>\
**Category:** SYSTM Content\
**Created:** [November 10, 2026, 3:19pm UTC](https://wahoox.forum.wahoofitness.com/t/new-systm-workout-alert-ac-efforts/32214 "2026-11-10T15:19:41Z")\
**Posts on this page:** 2\
**Page:** 1

<div class="post-metadata">

**Author:** ![Rupert](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/rupert/32/22303_2.png) [@Rupert](https://wahoox.forum.wahoofitness.com/u/Rupert)\
**Post date:** [November 10, 2026, 3:19pm UTC](https://wahoox.forum.wahoofitness.com/t/new-systm-workout-alert-ac-efforts/32214/1 "2026-11-10T15:19:41Z")

</div>

Swap the indoor grind for the high-octane energy of the crit racing. It’s time to dial in your top-end speed and test your legs against the sharpest surges in bike racing.

Set against the backdrop of the 2023 National Cycling League (NCL) race series, this workout puts you directly inside the action across Miami, Denver, and Atlanta. You’ll watch the drama unfold from inside the peloton, only jumping onto the pedals at the key moments where races are won or lost. Expect high-speed crits, relentless surges, and pure chaos on two wheels.

 ![AC Efforts](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/3X/8/6/86db976ec70de97297995c821a78606e3bfcd7cb.jpeg)

Designed specifically to drive major adaptations in your Anaerobic Capacity (AC), this session conditions your neuromuscular system to produce violent bursts of speed and recover quickly under race demands:

- Warm-up & Activation 2 × 80-second MAP efforts to prime your aerobic engine and prep your legs for high cadence

- The Main Set: 5 × 40-second maximum AC efforts

- Between Intervals: Targeted builds, cadence changes, form drills, and deep aerobic recovery to monitor how your body adapts to lactate clearance

Holding power through the final 10 seconds of a 40-second surge requires grit, but the generous rest intervals between efforts are designed to recharge your battery so you can hit your target watts on every single rep. That repeatability is exactly what translates to punchy, explosive power when you’re racing or pushing the pace outdoors.

[**RIDE NOW**](https://systm.wahoofitness.com/content-details/5NcgJe9Bz5)

---

<div class="post-metadata">

**Author:** ![sir\_james.p](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/sir_james.p/32/18843_2.png) [@sir\_james.p](https://wahoox.forum.wahoofitness.com/u/sir_james.p)\
**Post date:** [November 10, 2026, 5:32pm UTC](https://wahoox.forum.wahoofitness.com/t/new-systm-workout-alert-ac-efforts/32214/2 "2026-11-10T17:32:17Z")

</div>

This looks a lot like the old UCI BMX session if I am not mistaken, good to have have the workout back. I really like the MTB and road sessions from that series….