PEDAL MANIAMENU

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SPRINT SETS

SPRINT · 45 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH45 MIN
LOAD30
STEPS15
HARDESTZ2

Six fifteen-second sprints, all out, with nearly five minutes between.

THE STEPS

  1. WARM-UP10 MIN FROM 45 TO 75 % · 85 RPM, 2 MIN AT 60 %
  2. SPRINTS6 × (15 S ALL OUT, 4 MIN 45 S AT 55 %)
  3. COOL-DOWN3 MIN FROM 50 TO 40 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY37 MIN
  • Z2ENDURANCE7 MIN
  • FREEFREE AND ALL OUT2 MIN

THE COACH SAYS

  • 12:00 Sprint. Everything.
  • 12:15 Easy. Get your breath back.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Sprint Sets.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.