# PWR-018 — Anaerobic work capacity: learner worksheet Release: Revision 7T · Full Tutorial Edition Estimated time: Estimated 14 min reading; practical time is provider-set Difficulty: Intermediate Equipment: Specialist equipment — Calibrated cycle ergometer capable of recording power and work; Visible or audible 10-second work and recovery timer; Provider-selected resistance setting; Symptom and recovery monitoring tools; A repeated-bout worksheet containing ergometer setup, resistance, bout and recovery timestamps, work from every bout, validity, symptoms and the declared summary calculation. Space: Specialist setting Automated structural checklist: 10 of 10 structural checks present Evidence quality/context: G4; Deep research depth Automated method-quality band: Comprehensive Method-rating basis: Structure coverage, instruction/check specificity, alternative distinctness, source troubleshooting, comparison depth and whether purpose/check fields are authored rather than derived. Editorial review: Pending manual editorial sign off ## Before you begin - [ ] I read the tutorial authority and stop conditions. - [ ] I have the required equipment/space or a declared accessible alternative. ## Canonical source context Anaerobic work capacity concerns high-intensity work above a declared aerobic reference in a specific test. This lesson teaches a provider-controlled repeated-cycle fixture: use the same bike setup, accelerate on the cue, complete each fixed 10-second bout, stop pedalling hard exactly on time, recover for the fixed interval and repeat only the authorised bouts. Peak, mean and total work are recorded; lactate is never treated as a direct capacity meter. This repeated-cycle method treats each ten-second power trace as a time series. The provider inspects launch latency, peak timestamp, mean power, ten-second work and end-power decay for every bout. Total work is the sum of valid traces, whereas decrement describes how output changes across the set; the two cannot be exchanged. An early start, missed stop, saddle lift or resistance fault invalidates that bout. Recovery mode stays passive for the full 80 seconds, and a fifth effort never appears simply to replace an unfavourable trace. Target outcome: The learner completes the authorised repeated-cycle test with identical bout and recovery timing, while best, mean and total work plus validity and symptoms are recorded. ### Authority and setup conditions - Confirm bike fit, resistance model, work duration, number of bouts and exact recovery interval. - Report cardiovascular, metabolic, neurological or musculoskeletal conditions, illness and prior adverse response to high-intensity effort. - Practise immediate reduction from hard pedalling to the declared recovery mode. - Complete the ergometer, resistance, bout and recovery fields before warm-up. Do not begin until the provider can reproduce the whole test from the protocol card without filling in a missing setting by guesswork. - Rehearse starting on the cue and stopping the pedals safely at the exact endpoint before the fixed repeated-bout protocol begins. ### Required or supplied materials - Calibrated cycle ergometer capable of recording power and work - Visible or audible 10-second work and recovery timer - Provider-selected resistance setting - Symptom and recovery monitoring tools - A repeated-bout worksheet containing ergometer setup, resistance, bout and recovery timestamps, work from every bout, validity, symptoms and the declared summary calculation. ## 1. Lock the test model Record the bike, fit, resistance rule, 10-second bout, bout count and recovery. Do not change resistance after seeing an early score. Why: Anaerobic estimates are protocol-specific; this preserves the anaerobic work capacity rule for 'Lock the test model'. Success check: All configuration fields are complete before warm-up. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “All configuration fields are complete before warm-up.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 2. Warm up and rehearse Complete the provider's progressive warm-up, including only the authorised short accelerations, then use the full pre-test rest. Why: The first scored bout should not also teach the start. Success check: The learner follows start and stop cues without delay. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The learner follows start and stop cues without delay.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 3. Start on the cue From the prescribed cadence or stationary start, accelerate only when cued and keep the body in the recorded position. Why: A rolling start or early effort changes peak power. Success check: Timing and power recording begin at the declared event. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Timing and power recording begin at the declared event.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 4. Work for the exact duration Pedal as the provider instructs for 10 seconds while keeping feet secured and posture controlled; do not stop early because power falls. Why: The fixed duration defines the work sample. Success check: A complete power trace exists for all 10 seconds. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “A complete power trace exists for all 10 seconds.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 5. Stop hard work exactly At the stop cue, reduce resistance or effort into the declared recovery; do not add a final stroke or coast unpredictably. Why: Recovery timing begins at a defined endpoint. Success check: Power falls into the recovery range promptly. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Power falls into the recovery range promptly.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 6. Recover in the fixed mode Use the prescribed passive or easy-pedalling recovery and wait for the full timed interval. Report symptoms without changing the next start. Why: Recovery mode and duration alter repeated performance. Success check: Every bout begins after the same recovery. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Every bout begins after the same recovery.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 7. Report work and decrement Record peak, mean and total work for each valid bout and the predeclared decrement. Keep lactate, heart rate and effort separate. Why: No single marker is a universal anaerobic-capacity score. Success check: The log shows raw bout data and the exact calculation. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The log shows raw bout data and the exact calculation.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 8. Segment each power trace For every ten-second bout, mark cue, first power rise, peak timestamp, mean-power window and exact stop. Flag cadence dropout, saddle lift, resistance fault or data gap before calculating work. Why: Trace segmentation distinguishes physiological decline from timing and equipment errors. Success check: Every retained bout contains a complete cue-to-stop trace with no unresolved validity flag. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Every retained bout contains a complete cue-to-stop trace with no unresolved validity flag.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 9. Separate total work from decrement Sum kilojoules from all valid bouts for total work, then apply the predeclared decrement formula to the bout sequence. Report both numbers and the individual trace values. Why: Identical totals can arise from very different peak and fade patterns. Success check: Another reader can reproduce total kilojoules and decrement from the four stored bouts. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Another reader can reproduce total kilojoules and decrement from the four stored bouts.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## Reflection What changed? ________________________________________________________________________________ What remains difficult? ________________________________________________________________________________ What will I repeat, adapt, ask for help with, or stop? ________________________________________________________________________________ --- Completion of this worksheet demonstrates tutorial participation only. It does not establish capability, qualification, safety clearance, diagnosis, treatment or independent validation.