You can do this in 1 day or split over 2 days. Choose the option that still lets you produce a maximum effort on effort 4.

Warm up

• 15 to 20 minutes minimum.
• Include:
  • 3 to 5 minute build effort to raise HR to around 80% max
  • A couple of 5 to 10 second high cadence spin ups

Efforts (in order)

1. 20 seconds MAX seated sprint

   Before starting: around 30 seconds of no pedalling. We are measuring anaerobic capacity, so minimise aerobic energy production prior to starting the sprint to ensure maximum anaerobic contribution.

   Outdoors: you can do an easy descent with no pedalling, then start your sprint while you still have some speed.

2. 3 minutes MAX
3. 6 minutes MAX
4. 12 minutes MAX

Recovery between efforts

At least 15 to 20 minutes easy between each effort. Aim for your HR to come down to less than 65% max before starting the next effort.

If splitting over two days

• Day 1: 20 seconds MAX and 12 minutes MAX
• Day 2: 3 minutes MAX and 6 minutes MAX