45-Minute Cycling Workouts

The ideal length for time-constrained training. AI-generated with warm-up, intervals, and cool-down.

Generate a 45-Minute Workout

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

Threshold Cruise

30 min
warmup (55-75% FTP)interval (95-105% FTP)recovery (40-55% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 33%Z2 27%Z4 40%

Two 12-minute threshold efforts at 95-105% FTP with 5 minutes recovery — a full threshold development session compressed into 45 minutes with enough time at intensity to drive FTP adaptation.

VO2 Max Builder

45 min
warmup (55-75% FTP)5× 3min 106-120% FTP / 3min reccooldown (40-55% FTP)

Zone Distribution

Z1 49%Z2 18%Z5 33%

Five 3-minute VO2 max intervals at 106-120% FTP accumulate 15 minutes at the intensity that most effectively raises your aerobic ceiling — a complete VO2 max development session within 45 minutes.

Generate a 45-Minute Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava

Frequently Asked Questions