1 min Starter Efforts, 5 x 1 min
Five 1-minute efforts at 120 to 130% of FTP with 4 minutes easy, an introduction to anaerobic capacity work for newer riders.
- Duration
- 48 min
- Effort
- 33
- Level
- Beginner
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 70% FTP54 → 73% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 5 ×Repeat these steps | |||
| 3.1 | IntervalAnaerobic Even, hard but controlled | 1 min | 120-130% FTP90-100% HRmax |
| 3.2 | RecoveryRecovery Easy spin | 4 min | 40-55% FTP50-65% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Five efforts of 1 minute at 120 to 130% of FTP, each followed by 4 minutes of easy spinning, are a manageable first step into anaerobic training. The power is high enough to make the legs burn toward the end of each minute, and the long recovery means every effort starts fresh.
The main skill to learn is pacing. Many riders start a 1 minute effort far too hard and fade in the second half. Aim to ride the last 15 seconds at the same power as the first 15. If you finish an effort feeling you had more to give, raise the target a little next time.
Use the session in the base or early build phase, once a week. After three or four weeks add a sixth and a seventh effort, then move on to eight efforts with 3 minute recoveries.
Tips
- Check the power display often in the first 20 seconds to avoid starting too hard.
- Stay seated with relaxed hands and shoulders.
- Spin easily in the recovery at 85 to 95 rpm.
Good forGeneral fitnessIndoor
Season phaseBaseBuild