#049 Sprint training (40-20)
56 min · avg 62% FTP · Anaerobic · TSS 62 · IF 0.82
Anaerobic: Very hard efforts of 30 seconds to 3 minutes. Builds anaerobic capacity and the ability to repeat hard surges, e.g. attacks or short climbs.
Goal of this training: Push your pain threshold
The .fit file works on Garmin/Wahoo devices. The .zwo file is the original Zwift format — use it to import this workout directly into Intervals.icu (drag it onto your workout library), Zwift, or TrainingPeaks. Both use power targets as a percentage of FTP, applied automatically based on the FTP set in that app or device — the field above only adjusts the watt numbers shown on this page.
On mobile, opening a downloaded .fit file with Garmin Connect can incorrectly import it as a route instead of a workout. Sending it to Intervals.icu instead avoids that — Intervals.icu pushes it on to your connected Garmin or Wahoo device automatically.