Sprint & anaerobic cycling workouts
Full gas. No apologies. Sprint and anaerobic workouts train the very top of the power curve: maximal efforts of 10–60 seconds that build peak power, acceleration, and the ability to repeat hard surges. Even non-racers benefit — this is the fitness that closes gaps and gets you over short steep climbs. Every workout here rides in ERG in your browser, free, no account.
The full set
Under 40 minutes · 62 sessions
40 to 70 minutes · 11 sessions
Over 70 minutes · 3 sessions
Why it works
Sessions below include classic sprint repeats, anaerobic capacity intervals around 120–150% of FTP, and mixed sets that combine surges with steady riding.
A practical note for trainer riding: short maximal sprints auto-use resistance mode because ERG struggles with instant power spikes. Longer anaerobic intervals stay in ERG so targets hold steadily.
How to run it
Seconds of everything, minutes of nothing. Repeat.
- Short all-outs auto-switch to resistance mode — ERG cannot follow a max effort.
- Recover fully between sprints: 3–5 minutes, embarrassingly easy.
- Quality over quantity. The session is over when the power drops, not the clock.
- Stay seated unless your trainer setup is rock solid.
Sprint & Anaerobic training FAQ
How do I train sprinting on an indoor trainer?
Use short maximal efforts of 10–30 seconds with full recoveries of 3–5 minutes. VeloWorkout auto-switches to resistance for short sprint blocks so the flywheel lets you accelerate naturally, then restores ERG for recovery. Stay seated if your setup is not stable enough for out-of-saddle sprints.
What is anaerobic capacity work?
Anaerobic capacity intervals are 30 seconds to 2 minutes at roughly 120–150% of FTP. They develop the ability to produce and tolerate efforts well above threshold, which decides attacks, hard climb pitches, and race finishes.
How much recovery between sprints?
For pure sprint quality, recover 3–5 minutes between efforts so each one is truly maximal. Short recoveries turn the session into anaerobic endurance work — useful, but a different stimulus.