Anaerobic

Garmin Sprint Session

  • Cycling
  • 53mTime
  • 55Stress
  • 0.79Intensity
  • 15Popularity

About this workout

This Garmin Sprint Session is a punishing anaerobic workout designed to build your raw sprinting power and lactate tolerance with short, intense bursts at 140% FTP. Perfect for adding that killer kick to close gaps during group rides or races, it’s a must-do for any cyclist looking to enhance their top-end punch.

BKW731

Workout structure

  • 3 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 66% (66w)
  • 1 min @ 72% (72w)
  • 1 min @ 76% (76w)
  • 1 min @ 83% (83w)
  • 1 min @ 88% (88w)
  • 30 sec @ 94% (94w)
  • 30 sec @ 100% (100w)
  • 1 min @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 1 min @ 50% (50w)
  • 4X
    • 10 sec @ 140% (140w)
    • Rest 50 sec @ 50% (50w)
  • 10 sec @ 140% (140w)
  • 3:20 min @ 50% (50w)
  • 8X
    • 15 sec @ 140% (140w)
    • Rest 30 sec @ 70% (70w)
  • 5 min @ 50% (50w)
  • 8X
    • 15 sec @ 140% (140w)
    • Rest 30 sec @ 70% (70w)
  • 5 min @ 50% (50w)
  • 8X
    • 15 sec @ 140% (140w)
    • Rest 30 sec @ 70% (70w)
  • 5 min @ 50% (50w)