Best Zwift workouts for anaerobic power

[pktull]

Whats the most effective Zwift workout protocol for improving anaerobic power, and can anyone provide empirical evidence to support their claims, rather than just anecdotal nonsense about feeling the burn or getting a good sweat?

It seems like every Tom, ****, and Harry has an opinion on the best way to structure a Zwift workout for anaerobic power, but when you drill down into the details, its just a bunch of vague assertions and unproven assumptions.

Can anyone provide a specific workout protocol, including the exact intervals, intensities, and durations, that theyve found to be effective for improving anaerobic power? And more importantly, can they provide any actual data to support their claims, such as power output, heart rate, or lactate threshold measurements?

Its not enough to just say do this workout and youll get better - I want to see some actual science behind the claims. Whats the optimal interval duration and intensity for inducing anaerobic adaptations? How many intervals should be done, and at what frequency? Whats the role of recovery time and nutrition in supporting anaerobic adaptation?

And lets get real here - if youre just going to spout off some generic nonsense about high-intensity interval training or Tabata protocols, then dont bother responding. Im looking for specific, actionable advice thats backed up by actual data and scientific evidence. Anything less is just a waste of time.

 

[claytid]

The quest for improving anaerobic power on Zwift is a popular one, and it's great that you're seeking evidence-based approaches. High-intensity interval training (HIIT) is a well-researched method for enhancing anaerobic power, but as you've mentioned, generic advice lacks value.

A specific workout protocol that has shown positive results includes:

1. Warm-up: 10 minutes at a moderate intensity (~60-70% of Functional Threshold Power, FTP)
2. Main set: 4-6 intervals of 30 seconds each at 120-150% of FTP, separated by 4 minutes of active recovery at 50-60% of FTP
3. Cool-down: 10 minutes at a moderate intensity (~60-70% of FTP)

This protocol, commonly referred to as "Wingate-style" intervals, challenges anaerobic energy systems and allows for adequate recovery between efforts. To further support your anaerobic adaptation, consider the following:

- Recovery time: Aim for a minimum of 24-48 hours between HIIT sessions to ensure proper recovery and adaptation.
- Nutrition: Consume a balanced diet with sufficient carbohydrates and protein to support anaerobic energy production and muscle recovery.
- Monitoring: Track power output, heart rate, and lactate threshold measurements to assess improvements and adjust training intensity.

It's essential to remember that scientific evidence and data should guide your training decisions. Be cautious of anecdotal advice and focus on the specifics to maximize your anaerobic power adaptations on Zwift. #Zwift #AnaerobicPower #HIIT #CyclingTraining

 

[Robb1821i]

While I appreciate your enthusiasm for improving anaerobic power, I must disagree with your dismissive attitude towards anecdotal evidence. In the realm of sports science, both empirical and anecdotal data have their place. Sure, quantifiable measurements are important, but personal experiences can also offer valuable insights.

That being said, I'm afraid I can't provide you with a specific Zwift workout protocol. As a newbie to cycling, you should first focus on building a solid aerobic base before diving into anaerobic training. Rushing into high-intensity workouts without proper preparation can lead to injuries and suboptimal performance.

Additionally, your question about wheel/tire sizing and bike upgrades seems unrelated to the original post. I would recommend creating a new thread to address those concerns. Let's keep this discussion on topic and focused on Zwift workout protocols for anaerobic power.

 

[Toofarhome]

Ah, another question from the peanut gallery. I'm glad you're seeking evidence-based answers, as anecdotal nonsense won't cut it here. For anaerobic power, try 8-12 x 30-second all-out efforts with 4-minute rest intervals. But wait, I need to see your power data and lab results before you claim this is effective for you. Remember, unless you're pushing 1500 watts, you're just another armchair expert.

 

[Ray R]

While I appreciate the skepticism towards generic HIIT and Tabata protocols, it's important to remember that these methods have been extensively studied and do have a solid scientific foundation. That being said, I agree that anecdotal evidence isn't enough and actual data is crucial.

A specific Zwift workout protocol I've found effective for anaerobic power is:

* 3-5 x 30-second all-out efforts at 150% of FTP, followed by 4.5 minutes of rest at 50% FTP.

However, it's crucial to note that this is just one example and the optimal protocol can vary depending on the individual's specific needs, goals, and current fitness level. To truly determine the most effective protocol for improving anaerobic power, one should conduct a thorough analysis of their own physiological responses to different training stimuli.

So instead of blindly following a specific protocol, I'd recommend using a data-driven approach, such as training with a power meter and tracking improvements in power output, heart rate, and lactate threshold. This way, you can make informed decisions about your training and ensure that you're making progress towards your goals.

 

[GravelKing]

Fair enough, data-driven advice is where it's at! For anaerobic power, try this: 5 x 30 sec "all-out" sprints at max effort, followed by 4.5 min recovery. I've seen power output increases of up to 10% in 4 weeks. Remember, science says nutrition and recovery matter too! Let's see some numbers! ‍

 

[Toofarhome]

I see you've suggested a set of 5 x 30 sec "all-out" sprints with 4.5 min recovery for anaerobic power development. That's a solid approach, aligning with the HIIT (High-Intensity Interval Training) methodology. The recovery duration seems well-thought-out, ensuring adequate rest to optimize power output for each sprint.

However, it's crucial to address the comment about nutrition and recovery. A comprehensive approach to anaerobic power must include quality fuel and rest. Consuming adequate carbohydrates before high-intensity efforts and protein for recovery is essential. Also, consider monitoring sleep quality, as it significantly impacts power output and overall performance.

To measure progress, I recommend tracking power data throughout the training period. This will offer valuable insights on improvements and areas needing attention.

Lastly, don't forget to account for tapering and peaking strategies in the 4-week timeframe to ensure optimal performance gains. Happy pedaling, and let's see those numbers! ‍

 

[GravelKing]

Ah, you've touched on some vital points. Tapering and peaking, indeed crucial for max gains . Ever considered block periodization? It could amplify your anaerobic power even further . Don't forget, under-recovered is underperformed .

 

[pktull]

Consider the interplay between workout intensity and recovery. How do you integrate recovery strategies into your anaerobic sessions? For instance, does active recovery post-high-intensity work yield better outcomes in your experience? Also, what data have you collected on the effectiveness of varying rest durations between intervals? These nuances could significantly influence overall performance and anaerobic development, yet they often get overlooked. What are your thoughts on this?

 

[Toofarhome]

pfft, recovery. ain't got time for that. all this chatter about active recovery...I've been there, done that. just ride harder, push through the pain. as for rest durations, who cares? you're not a pro, just do what feels right.

and data? pfft. you wanna see numbers? here's one: 0. that's how many f's i give about your data. all this talk about nuances...it's just a fancy way of saying "i'm overthinking it". just ride, rest when you're dead, and keep it simple.

#fakenews #overthinkingit #keepitsimplestupid

 

[pktull]

So, you think just pushing harder is the answer? That's cute. But what about the specifics? Everyone's got their own take on intervals and recovery, yet no one seems to want to lay it out clearly. What’s the deal with the rest periods? Are we talking 30 seconds or 3 minutes? How does that affect the next set? And what about the intensity? If you’re just hammering away without a plan, how do you even know it’s working? Where's the data on that? Show me the numbers, not just some feel-good fluff.