45s
- Cycling
- 37mTime
- 44Stress
- 0.84Intensity
- 15Popularity
About this workout
This workout features short, intense efforts of 45 seconds at 105% FTP, perfect for boosting your VO2 max and aerobic capacity for those moments when you need to dig deep, whether it's a race kick or pushing hard on a steep climb. It's a time-efficient way to elevate your aerobic engine and improve your performance on race day.
Workout structure
- 5 min @ 50-75% (50-75w)
- 45 sec @ 80% (80w)
- 10 sec @ 50% (50w)
- 45 sec @ 85% (85w)
- 10 sec @ 50% (50w)
- 45 sec @ 90% (90w)
- 10 sec @ 50% (50w)
- 45 sec @ 95% (95w)
- 10 sec @ 50% (50w)
- 3 min @ 50% (50w)
- 45 sec @ 90% (90w)
- 10 sec @ 50% (50w)
- 45 sec @ 95% (95w)
- 10 sec @ 50% (50w)
- 45 sec @ 100% (100w)
- 6 sec @ 50% (50w)
- 45 sec @ 105% (105w)
- 6 sec @ 50% (50w)
- 3 min @ 50% (50w)
- 45 sec @ 100% (100w)
- 10 sec @ 50% (50w)
- 45 sec @ 105% (105w)
- 10 sec @ 50% (50w)
- 45 sec @ 110% (110w)
- 10 sec @ 50% (50w)
- 45 sec @ 115% (115w)
- 3 min @ 50% (50w)
- 45 sec @ 105% (105w)
- 10 sec @ 50% (50w)
- 45 sec @ 110% (110w)
- 10 sec @ 50% (50w)
- 45 sec @ 115% (115w)
- 10 sec @ 50% (50w)
- 45 sec @ 120% (120w)
- 3 min @ 50% (50w)
- 45 sec @ 110% (110w)
- 10 sec @ 50% (50w)
- 45 sec @ 115% (115w)
- 10 sec @ 50% (50w)
- 45 sec @ 120% (120w)
- 10 sec @ 50% (50w)
- 45 sec @ 125% (125w)
- 2:24 min @ 70-50% (70-50w)