Workouts
Workout
Workouts
Workout
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.
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.
Shortest session in the set. Ride it today.
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.
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.
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.
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.
The session you will come back to every week.
Block out the time. This one builds depth.