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Anaerobic Capacity and Max Power: The Keys to Winning Beyond FTP
A high FTP is not enough to win races. High anaerobic capacity and maximum power make the difference. Here’s why and how to improve them.
By Guillaume Judas – Photos: depositphotos.com
In the world of competitive cycling, Functional Threshold Power (FTP) is often seen as the key to performance. It represents your ability to sustain an effort for a long period, and it takes you far – right up to the final phase of the race. But if you want to cross the finish line first, a high FTP is not always enough. Unless you’re solo on the slopes of Alpe d’Huez or in a long time trial, victory relies on something else. A little something extra.
Why? Because, 99 times out of 100, you don’t finish alone. You can’t finish alone. The overall level of competition is increasing in all categories. Most competitors train regularly. And even if, through long training sessions at an average of 35 km/h or repeated virtual climbs on Zwift, you have significantly increased your FTP, you can’t drop almost anyone glued to your wheel on the flats. To conclude a race victoriously, you must finish neck and neck with one or more opponents. In these decisive moments, it’s not the one with the highest threshold who wins.
So, what makes the difference in a final duel? Two fundamental elements: anaerobic capacity and maximum sprint power. These two qualities, often underestimated compared to FTP, are the weapons that allow you to open a gap, win the final sprint, or seize the decisive opportunity.
Understanding Anaerobic Capacity and Max Power: Your Assets for Victory
- What is Anaerobic Capacity (FRC)?
FRC, or Functional Reserve Capacity, represents your anaerobic reserve. It’s the amount of work you can produce above your FTP before cracking. Imagine it as your energy tank for explosive and intense efforts: sudden attacks, closing a gap, responding to an acceleration, or holding on during repeated surges in a nervous race.
A well-developed FRC allows you to go deep into the red without blowing up. This is what separates those who follow the peloton from those who create the selection. If your FRC is low, you risk running out of breath too soon, unable to follow surges or stay in the game during critical moments. - What is Maximum Power (pMax)?
pMax is your maximum power over one second – the absolute peak power you can produce. It’s the raw force that fuels your final sprint, your explosive jump to catch a wheel, or your decisive acceleration to drop an opponent. In a sprint finish or a tight breakaway, a high pMax can make the difference between first and second place.
Without a trained pMax, even an impressive FTP won’t save you against a rider capable of unleashing an explosion of power at the crucial moment. It’s the quality that transforms a good performance into a memorable victory.
Why FTP Is Not Enough
FTP is essential for getting you into the final, for holding the peloton’s pace, or for climbing without faltering. It’s also a fundamental quality to develop for sportive riders aiming for a good performance in a mountain event. Increasing your FTP will allow you to save time on all climbs.
But in a race, decisive moments often play out in a few seconds or minutes of intense effort. Whether it’s to respond to an attack on a climb, open a gap in a breakaway, or sprint for the line, FTP alone won’t give you the advantage. That’s where FRC and pMax come into play. They are the tools that allow you to shine when everything is on the line.
If you neglect these qualities, you risk finding yourself in a frustrating situation: you’re in the lead group, but unable to make a difference. You survive, but you don’t win. To go from competitor to winner, you need to specifically train your FRC and pMax.
How to Develop FRC and pMax: Targeted Training
- Training Your Anaerobic Capacity (FRC)
To boost your FRC, the goal is to work on your ability to produce short, intense efforts above your FTP, while repeating these efforts to empty and recharge your anaerobic reserve. Here are two effective approaches:
– Exercise: 6 x 1 minute at maximum power, with full recovery (5 to 8 minutes) between each effort. Objective: push your anaerobic system to its maximum to increase your capacity to handle intense efforts. Tip: make sure each repetition is all-out – if you can chain them without full recovery, you’re not riding hard enough.
– Exercise: alternate 30 seconds at the maximum power you can sustain for 5 to 10 minutes total, followed by 30 seconds of active recovery. Repeat for 5 to 10 minutes. Objective: simulate repeated surges in a race, improving your ability to recover quickly between efforts. Tip: aim for the highest possible average power over all intervals.
These sessions should be demanding and push you to your limits. The idea is to completely empty your anaerobic tank, then let it recharge to increase its capacity over time. - Training Your Maximum Power (pMax)
To develop your pMax, it’s about working on your neuromuscular power – your muscles’ ability to produce a maximum effort in a very short time. This involves short sprints and specific exercises, both on and off the bike. Here’s how:
– Exercise: 6 to 10 all-out sprints of 5 to 10 seconds, with full recovery (3 to 5 minutes) between each effort. Variations: alternate between high-cadence sprints (110-120 RPM) for speed and low-cadence sprints (50-60 RPM) for strength. Objective: stimulate maximum recruitment of fast-twitch muscle fibers and improve your explosiveness. Tip: choose flat or slightly uphill terrain to maximize power without technical constraints.
– Gym work: incorporate movements like heavy squats, deadlifts, or plyometric exercises (explosive jumps) to strengthen force production and motor unit recruitment. Objective: improve the muscular strength base that fuels your sprints. Tip: work with heavy loads (80-90% of your maximum) for 3 to 5 repetitions, ensuring perfect execution.
Train to Win, Not to Survive
FTP is your ticket to stay in the race, but FRC and pMax are what propel you to the top step of the podium. Too many cyclists focus solely on endurance and threshold, forgetting that races are often won in explosive moments. By incorporating specific sessions to develop your anaerobic capacity and maximum power, you will transform your approach to competition.
Plan your training to include blocks dedicated to FRC and pMax, in addition to your FTP work. For example, reserve one to two sessions per week for these qualities, alternating between anaerobic intervals and sprints. Be sure to allow for full recovery periods to maximize the effectiveness of these intense efforts.
Cycling is a sport where preparation makes the difference. Train for the moments that matter: attacks, sprints, the instants when everything changes. Don’t just survive until the end of the race, train to win it.
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