What does “all-out” mean?

"All-out" stands for maximum physical performance – without holding back, without pacing. It's about giving everything you can at that moment. Unlike classic intervals , where the pace is controlled and maintained for several minutes, the focus of all-out units is on short, explosive bursts. A typical example: a 20-second sprint at 100% effort – followed by several minutes of rest.

2. Physiological principles

All-out training primarily focuses on anaerobic energy production, i.e., energy utilization without oxygen. In the first few seconds, the body draws on its creatine phosphate reserves, after which lactate production begins. The high stimulus leads to adaptations on several levels:

• Increase in VO₂max (maximum oxygen uptake capacity)

• Improvement of neuromuscular control

• Increased lactate tolerance

• Improve explosive power

These adjustments not only make you faster in sprints, but also more efficient over long distances.

Forms of all-out units

There are different types of all-out training that differ in duration, goal and intensity:

🟢 Sprint intervals

Example: 6×20 seconds all-out with 4 minutes break
→ Focus: Explosiveness & neuromuscular performance

🔵 Tabata protocol

Example: 8×20 seconds all-out / 10 seconds rest
→ Focus: anaerobic capacity & maximum load in the shortest possible time

🔴 Wingate test (or training)

30 seconds all-out on an ergometer or Wattbike
→ Focus: anaerobic power & mental resilience

⚫ Ramp Sprints

10 seconds all-out from a standstill, directly after a relaxed ride
→ Focus: Starting power & maximum wattage

Important: Before each all-out interval, a thorough warm-up is crucial to avoid injuries.

Benefits of all-out training

Despite the short time investment, all-out training has surprisingly large effects:

• 🚀 Time efficient: 10 minutes of training can be enough

• 💥 Strong training stimulus for the cardiovascular and muscular systems

• 🧠 Mental strength: Those who regularly go all-out become more resilient

• ⛰️ More speed endurance: Especially noticeable during sprints, attacks & short climbs

Studies show that short, intensive sessions can even have comparable effects to long basic sessions – but with significantly more intensity.

Risks & Limitations

Where there's a lot of impact, there's also a lot of stress. All-out training isn't a daily routine and, if used incorrectly, can do more harm than good:

• ❌ Overload of the central nervous system

• ❌ Increased risk of injury due to insufficient warm-up

• ❌ Not suitable for beginners or people with heart problems

Therefore, do not exercise more than 1-2 times a week – and only during a period of good recovery and stability.

Who is All-out suitable for?

All-out training is particularly suitable for:

• Ambitious amateur athletes

• Competition-oriented drivers

• Cyclists with little time who still want to progress

• Advanced runners who want to improve their VO₂max and sprint power

All-out is not suitable for absolute beginners – here the focus should be on basic and threshold training.

Integration into the training plan

This is how all-out can be implemented effectively:

📅 Example week:

Tip: All-out also works great in winter on the roller trainer – especially with tools like Zwift or Rouvy.

All-out vs. classic HIIT

All-out is often confused with High Intensity Interval Training (HIIT) – but there are differences:

Conclusion: All-out is the radical sister of HIIT – highly efficient, but only suitable for certain training goals and athletes.

Conclusion

All-out training isn't a miracle cure — but it's an extremely effective tool in the arsenal of ambitious road cyclists. It requires courage, discipline, and a good sense of your own body. When used correctly, it can help you deliver maximum stimulus in the shortest possible time and take your performance to a new level.

Train smart – not just hard. And when you train hard, go all out sometimes.