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RideAnaerobic

8 × 45 s Anaerobic

8 × 45 s hard, ~3 min easy

Time
55 min
Hard
6:00
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

Warm up 15 min building from 50% to 75% FTP. 8 × (45 s at 150–160% FTP, 3 min easy at 50% FTP). Cool down 10 min at 50% FTP.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2
8×45 s

Rep

45 sec150–160% FTPZ5

Easy

3 min49–52% FTPZ1

Cool down

10 min49–52% FTPZ1

Targets

Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.

50–75% FTP
150–160% FTP
49–52% FTP

Scaled version

5 × 45 seconds.

Build the scaled version in Forge

About this session

What it trains

Anaerobic capacity with a little more volume than the one-minute session.

Who it's for

Racers preparing for punchy courses.

Related workouts

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