[\< WORKOUTS](https://pedalmania.cc/workouts#list)

# SPRINT SETS

SPRINT · 45 MIN

Sprint Sets: each step's target, by time

LENGTH 45 MIN

LOAD 30

STEPS 15

HARDEST Z2

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

## THE STEPS

1. WARM-UP 10 MIN FROM 45 TO 75 % · 85 RPM, 2 MIN AT 60 %
2. SPRINTS 6 × (15 S ALL OUT, 4 MIN 45 S AT 55 %)
3. COOL-DOWN 3 MIN FROM 50 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 37 MIN
- Z2 ENDURANCE 7 MIN
- FREE FREE AND ALL OUT 2 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](https://pedalmania.cc/workouts/sprint-sets/files/zwo) [.ERG](https://pedalmania.cc/workouts/sprint-sets/files/erg) [.MRC](https://pedalmania.cc/workouts/sprint-sets/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

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Source: https://pedalmania.cc/workouts/sprint-sets