Cycling · Anaerobic
KILOMETRE REPEATS
3–5 × ~1 km maximal sustainable, full recovery
WHAT IT TRAINS
The track kilo: maximal effort for around a minute — anaerobic capacity at its purest.
WHO IT'S FOR
Track riders and anyone chasing a Strava segment.
HOW TO DO IT
- 01Warm up 20 minutes with openers.
- 02Ride about 1 km (roughly 60–75 seconds) as fast as you can sustain.
- 03Recover fully, 8–10 minutes. Repeat 3–5 times.
- 04Cool down 10 minutes.
SCALED VERSION
3 × 500 m.
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
CYCLING
Kilometre Repeats
3–5 × ~1 km maximal sustainable, full recovery · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/track-kilo-repeats
WARMUP20 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL1.0 km
Maximal sustainable effort.
RECOVERY9 minTarget: 43.65-46.35% FTP
Very easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingSprintDifficulty 3 of 5 — Hard
Standing Starts
8 × 10 s from almost a standstill, big gear, 3–5 min easy
1 h - CyclingAnaerobicDifficulty 4 of 5 — Very hard
6 × 1 min Anaerobic
6 × 1 min at ~150% FTP, 4–5 min easy
1 h
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