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Sprint Power 6x15s

Sprint workoutIntermediate68 minTSS 47IF 0.64

Short, maximal sprints with full recovery between them, tucked into an easy endurance ride.

25%50%75%100%125%150%175%200%Warm-up · 15 min @ 45–68% FTPSprint · 0:15 @ 170% FTPRecovery · 4:45 @ 55% FTPSprint · 0:15 @ 170% FTPRecovery · 4:45 @ 55% FTPSprint · 0:15 @ 170% FTPRecovery · 4:45 @ 55% FTPSprint · 0:15 @ 170% FTPRecovery · 4:45 @ 55% FTPSprint · 0:15 @ 170% FTPRecovery · 4:45 @ 55% FTPSprint · 0:15 @ 170% FTPRecovery · 4:45 @ 55% FTPEndurance · 15 min @ 65% FTPCool-down · 8 min @ 55–40% FTP0:000:100:200:300:400:501:00
  • Z1 Active recovery · 43:21
  • Z2 Endurance · 23:09
  • Z7 Neuromuscular · 1:30
Power profile in % of FTP. Hover a block for its target; the dashed line is your FTP.

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Intervals

SetsStepTimeTarget (FTP)
Warm-up15 min45–68%
6 ×Sprint0:15170%
Recovery4:4555%
Endurance15 min65%
Cool-down8 min55–40%

How to ride it

For the sprints, switch ERG mode off or use a resistance or slope mode: ERG mode cannot follow a real sprint. Start each one from a moderate speed in a big gear, stand up and go as hard as possible for the full 15 seconds.

The recoveries are long on purpose. Sprint power is about quality, so every effort should be as strong as the first.

Why sprint indoors

The trainer lets you sprint safely and repeatably, without traffic, and to measure every effort. Make sure the trainer and bike are on stable ground before you start.

Questions

Can you sprint in ERG mode?

Not well. ERG mode reacts too slowly for a real sprint, so use level, resistance or slope mode for the sprint efforts.

How long should recovery between sprints be?

Long enough to repeat the effort at full power, typically three to five minutes of easy riding.

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