Training programming in individual pursuit through critical power and W': three-zone bioenergetic model and mesocycle organisation

Individual pursuit (IP) training programming through generic road cycling protocols produces limited improvements and compromises the potential for competition performance. Individual pursuit presents a specific bioenergetic profile: anaerobic contribution of 30-40%, aerobic contribution of 60-70% and neuromuscular demand concentrated in the start phase. Specific programming requires differentiated stimulation of each of the three systems.

Limitations of FTP as a reference for individual pursuit

Functional Threshold Power (FTP) constitutes an approximation to the lactate threshold, operative in events of duration between 40 minutes and one hour. Individual pursuit, with a duration of 3-4 minutes, requires characterisation of distinct metabolic systems:

• Critical power (CP): asymptote of the hyperbolic power-time model. Approximates sustainable VO₂max, not the lactate threshold. It sits characteristically between 8% and 12% above FTP (Jones et al., 2019).
• Anaerobic capacity (W'): finite energy reservoir available above CP, expressed in joules.
• Peak neuromuscular power (Pmax): maximum power in acceleration, dependent on the phosphagen system.

None of the three parameters is optimised effectively through traditional threshold repetitions. Specific programming requires differentiated protocols.

Field CP and W' estimation

The minimum protocol consists of a 3-minute maximum test following a structured 30-minute warm-up. Mean power registered during the last 30 seconds approximates CP with characteristic error of ±5%. To increase precision, the double protocol is recommended:

1. Day A: 3-minute maximum test. Register P₃.
2. Day B (48-72 h later): 12-minute maximum test. Register P₁₂.
3. Simultaneous resolution of CP and W' via:
   CP = (P3·180 − P12·720) / (180 − 720)
W' = (P3 − CP) · 180

Characteristic values observed in international-level individual pursuit sit at CP = 380-420 W and W' = 20-26 kJ for the male category, and at CP = 280-320 W and W' = 14-19 kJ for the female category. These parameters fix the absolute ranges of the three training zones.

Three-zone bioenergetic model

Zone 1. Extended sub-threshold work (P < CP)

The purpose does not consist of developing aerobic endurance in the conventional sense. Zone 1 pursues two complementary objectives: maintenance of baseline aerobic volume and stimulation of mitochondrial adaptations that raise CP in the medium term (8-12 weeks). Characteristic protocols:

• Continuous riding of 60-90 minutes at 75-85% of CP, executed on road or rollers, with weekly frequency of 3-4 sessions.
• SweetSpot blocks: 3 × 15 minutes at 92-95% of CP with 5 minutes of recovery between blocks. Weekly frequency of 1-2 sessions.

Zone 2. Direct CP stimulation (P ≈ 100-115% CP)

Zone destined for direct critical power stimulation. The operational rule establishes that the stimulus must sit marginally above CP to force adaptation of sustainable VO₂max without compromising weekly volume. Characteristic protocols:

• 3-minute VO₂ intervals: 6 × 3 minutes at 108-112% of CP, with 3 minutes recovery. Reference session for specific pursuit simulation.
• 30/15 micro-intervals: 12 × (30 s at 130% of CP + 15 s at 65% of CP), following 10 minutes of warm-up. 2 sets are repeated with 8-minute recovery.
• 4 × 4-minute intervals: 4 × 4 minutes at 105% of CP with 3-minute recovery. Medium W' cost and broad adaptation.

Zone 3. Anaerobic capacity and neuromuscular (P > 130% CP)

Zone destined for the development of anaerobic capacity (W') and neuromuscular power (phosphagen system). It does not overlap with Zone 2 and its microcycle distribution must respect temporal separation:

• Isolated W' work: 5 × 2 minutes at 130% of CP with 6-8 minutes recovery. Specific stimulation of depletion and reconstitution of W'.
• Short sprint: 10 × 8 seconds maximum from a standstill or from 15 km/h, with 3-minute recovery. Phosphagen system stimulation and improvement of start Pmax without W' involvement.
• Gate starts: 4-6 starts of 30 seconds at maximum intensity with 10-minute recovery. Protocol restricted to athletes with at least 4 previous weeks of short sprint work.

Mesocycle organisation for competition approach

Specific velodrome simulation session

Four weeks before the target competition, one session per microcycle must present event-specific character: gate start followed by 2:30-3:00 at 108-112% of CP on the velodrome. The session must be executed with the complete competition equipment (same gearing, same tubular, same helmet, same textile). It constitutes the only valid evaluation of the transfer of CP calibrated on rollers or road to the specific biomechanical context of the track. The observed difference typically sits at 15-25 W, attributable to the interaction between the cadence imposed by gearing and aerodynamic posture.

References: Jones, A. M., Burnley, M., Black, M. I., et al. (2019). The maximal metabolic steady state. Frontiers in Physiology, 10, 33. Skiba, P. F., Chidnok, W., Vanhatalo, A., & Jones, A. M. (2012). Modeling the expenditure and reconstitution of work capacity above critical power. Medicine and Science in Sports and Exercise, 44(8), 1526-1532. Rønnestad, B. R., & Hansen, J. (2016). Effects of block periodization on VO₂max in endurance athletes. Scandinavian Journal of Medicine & Science in Sports, 26(11), 1345-1355. Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle. Sports Medicine, 43(5), 313-338.