6+4 sprints
- Cycling
- 37mTime
- 130Stress
- 1.46Intensity
- 146Popularity
About this workout
Crank out these brutal 6+4 sprints with 20 x 10-second efforts at 240% FTP, pushing your raw sprinting power and lactate tolerance to the limit. Perfect for sharpening your kick in group rides or pulling off that decisive move in a race, this workout will help you close gaps and dominate the finish line.
Workout structure
- 10 min @ 40-100% (40-100w)
- 20 sec @ 100-70% (100-70w)
- 5 min @ 70% (70w)
- 10 sec @ 70-80% (70-80w)
- 5 sec @ 80-100% (80-100w)
- 5 sec @ 100-140% (100-140w)
- 10 sec @ 140-240% (140-240w)
- 10 sec @ 240% (240w)
- 10 sec @ 240-70% (240-70w)
- 20 sec @ 70% (70w)
- 10 sec @ 70-80% (70-80w)
- 5 sec @ 80-100% (80-100w)
- 5 sec @ 100-140% (100-140w)
- 10 sec @ 140-240% (140-240w)
- 10 sec @ 240% (240w)
- 10 sec @ 240-70% (240-70w)
- 20 sec @ 70% (70w)
- 10 sec @ 70-80% (70-80w)
- 5 sec @ 80-100% (80-100w)
- 5 sec @ 100-140% (100-140w)
- 10 sec @ 140-240% (140-240w)
- 10 sec @ 240% (240w)
- 10 sec @ 240-70% (240-70w)
- 20 sec @ 70% (70w)
- 10 sec @ 70-80% (70-80w)
- 5 sec @ 80-100% (80-100w)
- 5 sec @ 100-140% (100-140w)
- 10 sec @ 140-240% (140-240w)
- 10 sec @ 240% (240w)
- 10 sec @ 240-70% (240-70w)
- 20 sec @ 70% (70w)
- 10 sec @ 70-80% (70-80w)
- 5 sec @ 80-100% (80-100w)
- 5 sec @ 100-140% (100-140w)
- 10 sec @ 140-240% (140-240w)
- 10 sec @ 240% (240w)
- 10 sec @ 240-70% (240-70w)
- 20 sec @ 70% (70w)
- 10 sec @ 70-80% (70-80w)
- 5 sec @ 80-100% (80-100w)
- 5 sec @ 100-140% (100-140w)
- 10 sec @ 140-240% (140-240w)
- 10 sec @ 240% (240w)
- 10 sec @ 240-70% (240-70w)
- 5 min @ 70% (70w)
- 10 sec @ 70-80% (70-80w)
- 5 sec @ 80-100% (80-100w)
- 5 sec @ 100-140% (100-140w)
- 10 sec @ 140-240% (140-240w)
- 10 sec @ 240% (240w)
- 10 sec @ 240-70% (240-70w)
- 20 sec @ 70% (70w)
- 10 sec @ 70-80% (70-80w)
- 5 sec @ 80-100% (80-100w)
- 5 sec @ 100-140% (100-140w)
- 10 sec @ 140-240% (140-240w)
- 10 sec @ 240% (240w)
- 10 sec @ 240-70% (240-70w)
- 20 sec @ 70% (70w)
- 10 sec @ 70-80% (70-80w)
- 5 sec @ 80-100% (80-100w)
- 5 sec @ 100-140% (100-140w)
- 10 sec @ 140-240% (140-240w)
- 10 sec @ 240% (240w)
- 10 sec @ 240-70% (240-70w)
- 20 sec @ 70% (70w)
- 10 sec @ 70-80% (70-80w)
- 5 sec @ 80-100% (80-100w)
- 5 sec @ 100-140% (100-140w)
- 10 sec @ 140-240% (140-240w)
- 10 sec @ 240% (240w)
- 10 sec @ 240-100% (240-100w)
- 20 sec @ 100-80% (100-80w)
- 5 min @ 80-40% (80-40w)