Anaerobic

45m Indoor Trainer Workout

  • Cycling
  • 44mTime
  • 69Stress
  • 0.96Intensity
  • 115Popularity

About this workout

Get ready to unleash your raw sprinting power with this hard-hitting anaerobic workout featuring 2 x 20 seconds at 150% FTP, designed to build the kick you need for closing gaps or race-day sprints. Perfect for those looking to add intensity to their day trainer sessions or spice up their routine with a 3x8 workout format.

nicolascage

Workout structure

  • Warm-Up 10 min @ 30-100% (30-100w)
  • 1:20 min @ 125% (125w)
  • Cooldown 1:10 min @ 75% (75w)
  • 1:30 min @ 125% (125w)
  • 1:10 min @ 75% (75w)
  • 1:20 min @ 125% (125w)
  • 1:15 min @ 75% (75w)
  • 1:10 min @ 125% (125w)
  • 2 min @ 75% (75w)
  • 1:15 min @ 125% (125w)
  • 1:30 min @ 75% (75w)
  • 1:10 min @ 125% (125w)
  • 1:35 min @ 75% (75w)
  • 1:15 min @ 125% (125w)
  • 6:15 min @ 75% (75w)
  • 40 sec @ 150% (150w)
  • 2X
    • 30 sec @ 75% (75w)
    • 20 sec @ 150% (150w)
  • 1:10 min @ 75% (75w)
  • 45 sec @ 125% (125w)
  • 45 sec @ 75% (75w)
  • 30 sec @ 125% (125w)
  • 1:45 min @ 75% (75w)
  • 45 sec @ 60% (60w)
  • 3 min @ 60-40% (60-40w)