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RideAnaerobic

Kilometer Repeats

3–5 × ~1 km maximal sustainable, full recovery

Time
≈1h03
Hard
≈5:33
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite

What we typed

Warm up 20 min building from 50% to 75% FTP. 4 × (1 km maximal sustainable effort, 9 min very easy at 45% FTP). Note: 3–5 reps. 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.

20 min50–75% FTPZ2
3×1 km

Rep

Maximal sustainable effort.

1 kmZ4

Easy

9 min~45% 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
44–46% FTP
49–52% FTP

Scaled version

3 × 500 m.

Build the scaled version in Forge

About this session

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.

Related workouts

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