Cycling · Anaerobic
6 × 1 MIN ANAEROBIC
6 × 1 min at ~150% FTP, 4–5 min easy
WHAT IT TRAINS
Anaerobic capacity — the power for attacks, bridges and short climbs.
WHO IT'S FOR
Road and criterium racers.
HOW TO DO IT
- 01Warm up 15 minutes.
- 026 × 1 minute at about 150% FTP with 4–5 minutes easy.
- 03Cool down 10 minutes.
SCALED VERSION
4 × 1 minute at 130% FTP.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.
THE WORKOUT, STEP BY STEP
CYCLING58min
6 × 1 min Anaerobic
6 × 1 min at ~150% FTP, 4–5 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/6x1-anaerobic
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL1 minTarget: 145-155% FTP
RECOVERY4m 30sTarget: 48.5-51.5% FTP
Easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingVO2maxDifficulty 3 of 5 — Hard
10 × 1 min VO2max
10 × 1 min hard (~130% FTP), 1–2 min easy
55 min - CyclingRace simulationDifficulty 4 of 5 — Very hard
Attack and Settle
3–5 × (30 s at 150%+ FTP → 6 min at 95–100%)
1 h 20
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
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