Training with CP and W' for individual pursuit: a three-zone model

Training for pursuit with a road plan is like preparing a marathon with 5 km reps: you can improve, but not to what you could. Pursuit has a specific energetic profile: 30-40% anaerobic, 60-70% aerobic, with neuromuscular demand at the start. Training it means stimulating each leg of that tripod separately.

Why a 20-min FTP doesn't work here

FTP (Functional Threshold Power) approximates the lactate threshold, useful for 40-min to 1-h events. Pursuit lasts 3-4 min. The metabolic systems that determine performance are different:

• CP (Critical Power) — the hyperbolic model asymptote. Corresponds roughly to sustainable VO₂max, not lactate threshold. Typically 8-12% above FTP.
• W' (W prime) — finite anaerobic energy available above CP. In joules.
• Neuromuscular Pmax — the peak acceleration power, largely dependent on the phosphagen system.

None of the three are optimised by traditional threshold reps. You need specific protocols.

Estimating CP and W' before starting

Minimum protocol is a 3-min max test after 30 min warm-up. Average power over the last 30 s approximates CP with ±5% error. For higher precision, dual test:

1. Day A: 3-min max test. Record P₃.
2. Day B (48-72 h later): 12-min max test. Record P₁₂.
3. CP and W' solve as:
   CP = (P3·180 − P12·720) / (180 − 720)
W' = (P3 − CP) · 180

An elite male pursuiter typically has CP = 380-420 W, W' = 20-26 kJ. Elite female: CP = 280-320 W, W' = 14-19 kJ. These fix training zones.

The three work zones

Zone 1: extended sub-threshold (P < CP)

The purpose is not "endurance" in the road sense. It's dual: keep aerobic base volume and drive mitochondrial adaptations that raise CP in the medium term (8-12 weeks). Sessions:

• Continuous 60-90 min at 75-85% CP (road or rollers), 3-4 times/week
• SweetSpot blocks: 3×15 min at 92-95% CP, r=5 min. Frequency 1-2/week

Zone 2: CP and short over-CP (P ≈ 100-115% CP)

This is where critical power is directly stimulated. The rule is stimulus should be just above CP to force VO₂max adaptation. Sessions:

• 3-min VO₂ intervals: 6×3 min at 108-112% CP, r=3 min. Reference model to simulate pursuit.
• 30/15 micro-intervals: 12×(30 s at 130% CP + 15 s at 65% CP), after 10 min warm-up. Repeat 2 sets r=8 min.
• 4×4 min: 4×4 min at 105% CP, r=3 min. Medium W' cost, broad adaptation.

Zone 3: W' and neuromuscular (P > 130% CP)

Stimulates anaerobic capacity (W') and neuromuscular power (phosphagen system). Does not overlap with zone 2 and must be separated in the microcycle:

• Isolated W': 5×2 min at 130% CP, r=6-8 min. Specific work on W' depletion and recovery.
• Short sprint: 10×8 s max from standstill (or from 15 km/h), r=3 min. Works the phosphagen system, improves start Pmax without touching W'.
• Track starts: 4-6 gate starts of 30 s at max, r=10 min. Only if the athlete already has 4+ weeks of short sprint background.

How to build the mesocycle

The session that cannot miss: specific simulation

Four weeks before the target event, one session per microcycle must be event-specific: gate start + 2:30-3:00 at 108-112% CP on track. Done in the velodrome with race kit (same gearing, same tubular, same helmet). It is the only moment when you find out whether the CP calibrated on rollers translates to real track. Usually 15-25 W different due to cadence-position interaction.

References: Jones A. M. et al. (2019), Front. Physiol.. Skiba P. et al. (2012), Med Sci Sports Exerc. Rønnestad B. R. & Hansen J. (2016), Scand J Med Sci Sports. Buchheit M. & Laursen P. B. (2013), Sports Med..