The focus of this four week block is developing your Anaerobic Capacity and Sprint Endurance.
Even if your focus are sportives or other endurance rides, working on your top-end and your ability to recover from these efforts is still important. These sessions are shorter but spicier, with the emphasis on quality rather than quantity.
These workout build progressively from week to week.
Anaerobic Capacity 1: 40 TSS
This 20/40 session is a classic where you perform X4 5-minute blocks alternating 20 seconds hard with 40 seconds easy.
Anaerobic Capacity 2: 50 TSS
This session builds on the 20/40 intervals you did last week building up sprint durations and cutting recoveries. You’ll perform X4 5-minute blocks alternating sprint and recovery efforts.
Anaerobic Capacity 3: 59 TSS
This session is a variant of the classic Russian Steps workout where you’ll perform three blocks of varying length sprints and recoveries. It’s a great workout for building sprint power and speed endurance.
Anaerobic Capacity 4: 62 TSS
This minute on/minute off session is about as simple as it gets but incredibly effective for developing sprint/surge endurance. You’ve got X15 1-minute AC efforts to look forward to – enjoy!
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Glen is usually behind the scenes making sure that the Hotchillee Ride Captains and event participants have fully functioning bicycles to ride but he occasionally makes an appearance in front of the camera to share his wisdom. If he’s not fixing or building bikes he’ll be out riding in #SweetSussex. If you want to know anything about Cyclocross, Glen is the man to ask.
Consultant with British Cycling and author of the Road Cycling Performance Manual. Lover of cobbles, gravel and Siberian Pine – not so keen on climbs! Nik is the author of all of the Hotchillee Training Plans, Zwift workout files and regularly posts tips and advice on the Hotchillee app. He’s also the evil genius behind the now infamous Hotchillee Gain Train.
Adele has worked within the health and fitness industry for over 25 years starting with a ballet and dance background herself, she has progressed to training and teaching all styles of fitness and offers Pilates, barre & yoga. As a keen runner, Adele appreciates the need for a strong healthy body and mind and incorporates many elements of Pilates, yoga and barre into her own training to ensure her strength and stamina remain.