Workouts
Workout
Training focus · Zone 6–7 · 121–200% FTP
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.
76
free sessions
11–110
minutes
121–200%
of FTP
Free to ride No account needed to start Works with Bluetooth smart trainers ERG mode holds the watts
Start here
Three ways in
Don’t scroll all 76 sessions on day one. Pick the one that fits the time you have, press start, and the trainer does the pacing.
The way in
Quick Sprint Session!
Shortest session in the set. Ride it today.
11
min
0.68
intensity
The staple
50 Mins Lead Out Efforts Into Full Sprints!
The session you will come back to every week.
50
min
0.55
intensity
The long haul
30/30 Repeaters 6 Sets
Block out the time. This one builds depth.
110
min
0.52
intensity
Why it works
The physiology, briefly
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: for true maximal sprints, resistance or level mode usually works better than ERG, which can struggle to follow instant power spikes. For the longer anaerobic intervals, ERG holds targets well.
How to run it
Seconds of everything, minutes of nothing. Repeat.
- 01Switch to resistance mode for true sprints — ERG cannot follow a max effort.
- 02Recover fully between sprints: 3–5 minutes, embarrassingly easy.
- 03Quality over quantity. The session is over when the power drops, not the clock.
- 04Stay seated unless your trainer setup is rock solid.
The full set
All 76 sprint & anaerobic sessions
Under 40 minutes
62 sessionsHIIT
Quick Sprint Session!
A quick 10-minute progressive sprint session to get you firing on all cylinders. This can also be used as a warm-up for a bigger effort.
11 minIF 0.68
sprint
short
progressive
+3 more
HIIT
15 Minute Cardio Workout
A 15 minute HIIT session that packs a punch with plenty of sprints to get your legs working, this workout comes without music so you can train to your own tunes!
15 minIF 0.81
HIIT
Cardio
Sprints
+4 more
HIIT
15 Minute Cardio Workout At Home
A quick 15 minute HIIT session that packs a punch with plenty of sprints to get your legs working!
15 minIF 0.58
HIIT
Cardio
Sprints
+3 more
HIIT
15 Minutes HIIT Sprinting Efforts
A tough 15-minute HIIT sprinting session to get the legs turning and your heart pumping.
15 minIF 0.55
HIIT
Sprint
Short
+2 more
HIIT
Intense Interval Blast
A 15-minute workout with two main sets of 30-second intervals, one gentler and one at your limits.
15 minIF 0.69
Intervals
Sprints
HIIT
+4 more
HIIT
Sprintavals! | 17 Minute Quick Indoor Cycling HIIT
A quick yet effective 17-minute sprint session with 10-second bursts of full-out efforts, great for when you're short on time.
19 minIF 0.52
sprint
hiit
quick
+3 more
Interval
20 Mins Sprint Into The Effort
A 20-minute workout with short intense sprints into longer endurance efforts to get you over climbs and pushing on again.
20 minIF 0.55
sprint
endurance
climbing
+4 more
HIIT
30 Sec. On 2 Min. Off | Manon's Favourite Indoor Cycling Workout
A tough 20-minute session featuring 6 sets of 30-second all-out sprints followed by 2 minutes of active recovery at a steady pace.
20 minIF 0.53
sprint
hiit
interval
+2 more
HIIT
Drag Race
A 20 minute leg burning HIIT training session with 5 sets of 10/10 effort sprints.
20 minIF 0.56
HIIT
Sprints
Intervals
+3 more
HIIT
High Power Tempo With Short Sprints!
A quick, 20-minute cycling HIIT workout to improve your tempo pace with short, high-power sprints.
20 minIF 0.56
tempo
sprint
HIIT
+4 more
HIIT
Spicy Maximum Minute Efforts!
A short and spicy bike training session to increase sprinting endurance, featuring hard efforts and minimal rest periods for maximum fitness gains.
20 minIF 0.55
sprint
endurance
hiit
+4 more
HIIT
Super High Cadence Sprints!
An intense 20-minute HITT workout with 30-second high-cadence efforts to boost your cycling fitness when short on time.
20 minIF 0.75
HIIT
sprints
high cadence
+4 more
HIIT
20 Minute Crit Sprints
A 20-minute high-intensity session focused on short, sharp sprint efforts to improve your top-end power.
20 minIF 0.86
sprint
hiit
crit
+4 more
HIIT
20 Mins Sprint Into The Effort
A 20-minute session with short intense sprints followed immediately by longer endurance efforts to improve your ability to push over climbs and accelerate again.
21 minIF 0.64
Sprint
Threshold
HIIT
+4 more
HIIT
20 Minute HIIT Leg Buster!
This is a great session for getting some seriously tough sprint intervals in when you’re short on time!
21 minIF 0.67
HIIT
Sprint
Interval
+2 more
HIIT
20 Minute HIIT Leg Buster!
A great short session for getting some seriously tough sprint intervals in when you’re short on time, with guest presenter Mani Arthur from the Black Cyclists Network.
21 minIF 0.65
HIIT
Sprint
Intervals
+3 more
HIIT
Quick HIIT Sprint Workout
A 20-minute high-intensity workout focusing on maximum power sprints to help lose weight and boost your metabolism.
21 minIF 0.67
HIIT
Sprints
Indoor Cycling
+4 more
HIIT
Short 20 Minute Sprint Blitz!
A classic high intensity interval training session with a ton of high-effort sprinting and short breaks, with some road efforts squeezed in.
21 minIF 0.91
Sprint
HIIT
Intervals
+4 more
HIIT
Short 20 Minute Sprint Blitz! Indoor Cycling HIIT Workout
A sprint-focused HIIT session with short, high-effort intervals and brief recovery periods to maximize your workout in a short amount of time.
22 minIF 0.50
HIIT
Sprint
Intervals
+3 more
HIIT
High Cadence Sprints
Work on your acceleration and sprinting stamina with this 22 minute high cadence sprints session.
22 minIF 0.83
HIIT
Sprints
High Cadence
+3 more
Strength
Leg Burner! 30 Minute Cycling Workout
A 30-minute leg burner with a mixture of longer sprints and low cadence work to build strength for hills and breakaways.
22 minIF 0.47
Strength
Sprint
Low Cadence
+4 more
HIIT
20 Minute Cycling HIIT Session
A short but sharp 20-minute session with 10-second max effort sprints to build power and fatigue resistance.
23 minIF 0.44
HIIT
Sprint
Short
+3 more
HIIT
20 Minute Cycling HIIT Session Without Music
A short but sharp 20-minute session with two sets of 10-second max sprints to build power and fatigue resistance.
23 minIF 0.51
HIIT
Sprint
Short
+3 more
HIIT
20 Minutes HIIT Feel The Burn!
This 20 minute session comprises of 20 second sprints followed by a minute less intense efforts. This session will burn, but is designed for big gains!
23 minIF 0.52
HIIT
Intervals
Sprint
+2 more
HIIT
30 Second Sprint Intervals
This 25-minute session focuses on 30-second all-out sprints with 3 minutes of recovery to improve sprint power and recovery ability.
24 minIF 0.69
sprint
HIIT
power
+3 more
HIIT
Non-Stop Sprinting!
An all-out 22-minute non-stop sprinting session with constant 10/10 efforts and 5/10 active recoveries.
24 minIF 0.54
Sprinting
HIIT
Intervals
+3 more
HIIT
Sprint Sprint Sprint!
A 20-minute HIIT workout alternating between all-out sprints and progressively shorter rests, building to a sprint finish.
24 minIF 0.44
HIIT
Sprint
Indoor Cycling
+2 more
HIIT
25 Minute Cycling Session | Don't Get Dropped!
A tough session to help you hold a wheel in a bike race or develop your aerobic power. A great workout in just 25 minutes.
25 minIF 0.71
Aerobic Power
Sprint
Threshold
+3 more
HIIT
25 Minute Cycling Session | Don't Get Dropped!
A tough 25-minute session to help you hold a wheel in a bike race or develop your aerobic power. This session comes without music so you can train to your own tunes.
25 minIF 0.53
Aerobic
Sprint
Threshold
+4 more
Interval
Festive Christmas Spin With Surprise Sprints!
A fun and explosive 25-minute interval session with surprise sprints, that's bound to get your Christmas endorphins going!
25 minIF 0.51
Interval
Sprint
GCN
+3 more
HIIT
Quick & Sharp Sprinting Efforts
A short but powerful 25-minute high-intensity workout focused on sharp, maximal sprinting efforts with ample recovery.
25 minIF 0.59
sprint
hiit
anaerobic
+4 more
HIIT
Sprint To The Music
A 25-minute high intensity session that will vary up your cadence and mix up sprints in and out of the saddle, all set to the beat of the music.
25 minIF 0.59
HIIT
Sprint
Cadence
+3 more
HIIT
Wake Up And Smell The Lactic!
A 25-minute session with a slow build and a heavy punch at the end, designed to get your lactate levels high and improve your fitness on the bike.
25 minIF 0.71
GCN
Sprint
Lactate
+4 more
HIIT
Wake Up And Smell The Lactic! | 25 Minute Sprint Bike Session
Today's bike session on GCN Training is slow build with a heavy punch at the end. Guaranteed to get your lactate levels high and improve your fitness on the bike.
25 minIF 0.70
Sprint
Lactate
Tempo
+4 more
HIIT
10 On 20 Off Max Sprints
These 10 second on 20 second off sprints will help you improve your power and sprinting.
26 minIF 0.45
Sprints
HIIT
Power
+3 more
HIIT
Nasty Pasty Sprint Session
A 17-minute high-intensity interval workout featuring 18 rounds of 10-second sprints followed by 20 seconds of recovery.
26 minIF 0.45
HIIT
Sprint
Intervals
+2 more
HIIT
30 Second Sprints HIIT Sandwich Session
A 27-minute HIIT session featuring 30-second max-effort sprints sandwiched between tempo efforts to help tune up your top-end power.
28 minIF 0.62
sprint
hiit
gcn
+3 more
Interval
Tempo Efforts With Sprint Finishes
This workout focuses on building fatigue through tempo intervals, each finishing with a powerful sprint.
29 minIF 0.52
Tempo
Sprint
Intervals
+3 more
HIIT
30 Minute Sprint and Threshold HIIT Indoor Cycling Cardio Workout
A HIIT session focusing on intense 30-second max efforts followed by longer threshold intervals to improve recovery and sustained power.
30 minIF 0.82
HIIT
Threshold
Sprint
+3 more
HIIT
30 Minutes Of Threshold Power!
A brutal threshold power session, focussing on building endurance, followed by a huge sprint.
30 minIF 0.60
threshold
endurance
sprint
+4 more
Strength
Leg Burner! 30 Minute Cycling Workout
A 30-minute leg burner with a mixture of longer sprints and low cadence work to build strength for conquering hills or breakaways.
30 minIF 0.64
Strength
Legs
Sprint
+5 more
HIIT
Sprint Surges
An intense indoor cycling training session featuring two ten-minute blocks that alternate between sweet spot intervals and 10/10 sprint surges. This session will improve your FTP as well as your sprint and VO2 Max.
30 minIF 0.81
HIIT
Sprint
VO2 Max
+4 more
Endurance
Sweet Spot Endurance Training
Build your endurance with this 30 minute interval training session that alternates between mid-intensity and mid-to-high intensity efforts, with a couple of sprints included at the end.
30 minIF 0.52
sweet spot
endurance
interval
+3 more
HIIT
30 Second Sprints!
This HIIT session focusses on 8 30 second sprints with decreasing time of recovery between each sprint. This will increase your power, as well as enhance your ability to recover after hard efforts.
31 minIF 0.44
HIIT
Sprints
Power
+3 more
HIIT
Sprints For Climbing!
This session replicates attacks and sprints up hills, so you can practice and smash those race winning efforts! This session is very hard, so make sure to have some water and allow plenty of recovery after the ride!
31 minIF 0.54
HIIT
Sprints
Climbing
+3 more
HIIT
30 Minute HIIT Ramp Session
An intense 30-minute HIIT workout with ramps, sprints, and minimal rest, perfect for a quality training session in a short amount of time.
31 minIF 0.90
HIIT
Ramp
Sprint
+3 more
HIIT
30 Minute HIIT Ramp Session
An intense 30-minute workout with ramps, sprints, and minimal rest, perfect for a quality HIIT session when you're short on time. This workout comes without music.
31 minIF 0.83
Ramp
Sprint
HIIT
+4 more
HIIT
30 Minute Short Sharp Efforts
This session is a relatively short but intense, involving longer ramp efforts followed by all out sprints. This will help you develop a stronger sprint and quicker recovery after hard efforts.
31 minIF 0.86
Sprint
Ramp
Short
+2 more
HIIT
30 Minute Short Sharp Efforts Without Music
This session is a relatively short but intense, involving longer ramp efforts followed by all out sprints. This will help you develop a stronger sprint and quicker recovery after hard efforts.
31 minIF 0.83
Sprint
Ramp
HIIT
+3 more
HIIT
30 Minute Indoor Cycling HIIT Sprint Session
This session is 30 mins of sprinting mayhem, with efforts in the saddle and out of the saddle. Lots of short sharp efforts to keep you on your toes and build that top-end power for attacks or short, sharp climbs out on the bike.
33 minIF 0.79
sprint
HIIT
power
+3 more
HIIT
30 Minute Indoor Cycling HIIT Sprint Session | The Smash Fest
This session is 30 mins of sprinting mayhem, with efforts in the saddle and out of the saddle. Lots of short sharp efforts to keep you on your toes and build that top-end power for attacks or short, sharp climbs out on the bike.
33 minIF 0.68
Sprint
HIIT
Power
+3 more
HIIT
Conor’s Racing Bonanza!
A true bonanza, full of tough and uneven reps replicating the high intensity efforts of a race, ending with a full gas sprint!
35 minIF 0.54
HIIT
Race Simulation
Sprint
+4 more
HIIT
HIIT Blaster 1: Tabata
High intensity interval training focusing on Tabata.
36 minIF 0.52
HIIT
Anaerobic
Tabata
HIIT
HIIT Blaster 10: Micro-bursts
High intensity interval training focusing on Micro-bursts.
36 minIF 0.52
HIIT
Anaerobic
Micro-bursts
HIIT
HIIT Blaster 2: Micro-bursts
High intensity interval training focusing on Micro-bursts.
36 minIF 0.52
HIIT
Anaerobic
Micro-bursts
HIIT
HIIT Blaster 3: Pyramid
High intensity interval training focusing on Pyramid.
36 minIF 0.52
HIIT
Anaerobic
Pyramid
HIIT
HIIT Blaster 4: VO2 Max
High intensity interval training focusing on VO2 Max.
36 minIF 0.52
HIIT
Anaerobic
VO2 Max
HIIT
HIIT Blaster 5: Tabata
High intensity interval training focusing on Tabata.
36 minIF 0.52
HIIT
Anaerobic
Tabata
HIIT
HIIT Blaster 6: Micro-bursts
High intensity interval training focusing on Micro-bursts.
36 minIF 0.52
HIIT
Anaerobic
Micro-bursts
HIIT
HIIT Blaster 7: Pyramid
High intensity interval training focusing on Pyramid.
36 minIF 0.52
HIIT
Anaerobic
Pyramid
HIIT
HIIT Blaster 8: VO2 Max
High intensity interval training focusing on VO2 Max.
36 minIF 0.52
HIIT
Anaerobic
VO2 Max
HIIT
HIIT Blaster 9: Tabata
High intensity interval training focusing on Tabata.
36 minIF 0.52
HIIT
Anaerobic
Tabata
40 to 70 minutes
11 sessionsInterval
40 Minute Aerobic Efforts With Max Sprints
This session is a mixture of aerobic efforts and sprints and should really help your riding - whether you're looking to just get fitter on the bike or develop that race winning kick!
40 minIF 0.75
Aerobic
Sprint
Threshold
+3 more
Interval
40 Minute Aerobic Efforts With Max Sprints
This session is a mixture of aerobic efforts and sprints and should really help your riding - whether you're looking to just get fitter on the bike or develop that race winning kick!
40 minIF 0.67
Aerobic
Sprints
Threshold
+3 more
HIIT
40 Minute HIIT Indoor Cycling Workout
This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!
40 minIF 0.83
HIIT
Threshold
Tempo
+4 more
Interval
45 Minute Indoor Cycling Ramp Workout Without Music
A long ramp workout where the reps get shorter and harder, moving from threshold efforts to all-out sprints.
43 minIF 0.72
Ramp
Threshold
Sprint
+4 more
Interval
45 Minute Indoor Cycling Ramp Workout
A long ramp workout where the reps get shorter and harder all the way through, from threshold to sprints.
45 minIF 0.75
Ramp
Threshold
Sprints
+3 more
HIIT
40 Minute HIIT Indoor Cycling Workout Without Music
This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!
46 minIF 0.77
HIIT
Threshold
Sprint
+4 more
Interval
50 Mins Lead Out Efforts Into Full Sprints!
Sprinting is a key part to cycle racing, but the lead out to the finish is just as important! This is a session to help you build power for both.
50 minIF 0.55
Sprint
Lead Out
Power
+5 more
Interval
50 Mins Lead Out Efforts Into Full Sprints!
A session focused on building power for lead outs and sprints, featuring progressive efforts culminating in a full sprint.
50 minIF 0.55
Sprint
Lead Out
Power
+4 more
Interval
55 Minute Cycling Training Ramp Session
This session is a longer session going through the gears from long tempo efforts all the way to flat out sprints. This will really help build endurance and power as well as fatigue resistance.
55 minIF 0.82
Ramp
Endurance
Power
+5 more
Interval
55 Minute Cycling Training Ramp Session
A longer session going through the gears from long tempo efforts all the way to flat out sprints. This will really help build endurance and power as well as fatigue resistance.
55 minIF 0.82
Ramp
Endurance
Power
+4 more
Interval
30/30 Repeaters 3 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
65 minIF 0.52
30/30
Anaerobic
VO2 Max
Over 70 minutes
3 sessionsInterval
30/30 Repeaters 4 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
80 minIF 0.52
30/30
Anaerobic
VO2 Max
Interval
30/30 Repeaters 5 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
95 minIF 0.52
30/30
Anaerobic
VO2 Max
Interval
30/30 Repeaters 6 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
110 minIF 0.52
30/30
Anaerobic
VO2 Max
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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. Switch your trainer to resistance mode for the sprint itself so the flywheel lets you accelerate naturally, and 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.
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