Cycling · Anaerobic
8 × 45 S ANAEROBIC
8 × 45 s hard, ~3 min easy
WHAT IT TRAINS
Anaerobic capacity with a little more volume than the one-minute session.
WHO IT'S FOR
Racers preparing for punchy courses.
HOW TO DO IT
- 01Warm up 15 minutes.
- 028 × 45 seconds at about 150–160% FTP with 3 minutes easy.
- 03Cool down 10 minutes.
SCALED VERSION
5 × 45 seconds.
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
CYCLING55min
8 × 45 s Anaerobic
8 × 45 s hard, ~3 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/8x45s-anaerobic
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL45 secTarget: 150-160% FTP
RECOVERY3 minTarget: 48.5-51.5% FTP
Easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingAnaerobicDifficulty 4 of 5 — Very hard
6 × 1 min Anaerobic
6 × 1 min at ~150% FTP, 4–5 min easy
1 h - CyclingAnaerobicDifficulty 5 of 5 — Elite
30/30 Maximal Repeats
2 × 8 × (30 s maximal / 30 s easy)
55 min
NOT HERE? DESCRIBE IT.
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