Anaerobic Capacity

BikeErg – Max ALL OUT 1-minute effort for average watts

Brief. Your goal is to test your MAXIMAL output for a 1-minute effort. You MUST go hard from the beginning and then hold on. (Whatever you do, DO NOT STOP! This will kill your average watt output and invalidate the test.)
Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (1:00, split time 0:20)”

After you finish the 1-minute:
1. Record your results (it’s a good idea to take a photo of your PM monitor screen, rotating through all available data), you might need someone to help you with this.
2. Walk around for 2 to 3-minutes to recover.
3. Pedal @ easy pace for 3 to 5-minutes.
4. You’re done (and still alive)! Congrats!!!
Strategy. 1) Sprint, 2) Don’t die, 3) Die a little, 4) it’s ok JUST DON’T STOP!!!!!. See checkpoints for details.
Checkpoints.
@ 0:00 – 0:20: HARD EFFORT, PUSH (You might start standing to ramp the bike up, then shift to sitting @ 0:15 – 0:20)
@ 0:20 – 0:40: It’ll start to really suck, FIGHT to keep as high a pace as possible!!!
@ 0:40 – 1:00: You’ll feel like running through mud, YOU MUST KEEP PUSHING AS HARD AS YOU CAN!!!! Whatever you do, DO NOT STOP!!!! Show what you’re made of and FINISH STRONG!!!!