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RideAnaerobic

Wingate Intervals

4–6 × 30 s all-out, 4–5 min easy

Time
50 min
Hard
2:30
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite

What we typed

Warm up 15 min building from 50% to 75% FTP. 5 × (30 s all-out at 180% FTP, 4 min 30 s very easy at 45% FTP). Note: 4–6 reps. Cool down 10 min at 50% FTP.

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

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The session

4 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2
5×30 s

Rep

All-out.

30 sec175–185% FTPZ5

Easy

4m 30s~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
175–185% FTP
44–46% FTP
49–52% FTP

Scaled version

4 × 20 seconds all-out.

Build the scaled version in Forge

About this session

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.

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.

Sources 1
  1. The Wingate anaerobic test. An update on methodology, reliability and validity — Sports Medicine (PubMed), 1987

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