Cycling · Anaerobic
WINGATE INTERVALS
4–6 × 30 s all-out, 4–5 min easy
THE STORY
Named after the Wingate anaerobic test, a 30-second all-out cycle-ergometer test. Repeated Wingates are a classic sprint-interval protocol in research.
Sources
- The Wingate anaerobic test. An update on methodology, reliability and validity — Sports Medicine (PubMed), 1987
WHAT IT TRAINS
Anaerobic power and capacity — and, surprisingly, aerobic adaptations too.
WHO IT'S FOR
Healthy, fit riders. Truly maximal efforts; skip if you are unwell or untrained.
HOW TO DO IT
- 01Warm up 15 minutes with openers.
- 0230 seconds absolutely all-out.
- 034–5 minutes very easy.
- 04Repeat 4–6 times. Cool down 10 minutes.
SCALED VERSION
4 × 20 seconds all-out.
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
CYCLING50min
Wingate Intervals
4–6 × 30 s all-out, 4–5 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/wingate-intervals
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL30 secTarget: 174.6-185.4% FTP
All-out.
RECOVERY4m 30sTarget: 43.65-46.35% FTP
Very easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingAnaerobicDifficulty 5 of 5 — Elite
The Original Tabata
7–8 × 20 s all-out / 10 s rest
30 minInspired by Izumi Tabata - CyclingAnaerobicDifficulty 5 of 5 — Elite
30/30 Maximal Repeats
2 × 8 × (30 s maximal / 30 s easy)
55 min
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