GCN 10 min Quick Sprint

• Cycling
• 10mTime
• 13Stress
• 0.85Intensity
• 110Popularity

About this workout

This GCN 10 min Quick Sprint workout features two powerful 60-second intervals at 105% FTP, designed to push your aerobic ceiling and build your capacity for those explosive moments in a race or intense group ride. Perfect for fitting in high-intensity training on a busy schedule, it’s a straightforward way to turn your legs into raw sprinting engines.

Workout structure

• 1:3 min @ 40-50% (40-50w)
• 1 min @ 70-80% (70-80w)
• 1 min @ 105-115% (105-115w)
• 30 sec @ 60-70% (60-70w)
• 10 sec @ 105-115% (105-115w)
• 10 sec @ 30-40% (30-40w)
• 20 sec @ 105-115% (105-115w)
• 20 sec @ 30-40% (30-40w)
• 30 sec @ 105-115% (105-115w)
• 30 sec @ 30-40% (30-40w)
• 40 sec @ 105-115% (105-115w)
• 40 sec @ 30-40% (30-40w)
• 50 sec @ 105-115% (105-115w)
• 50 sec @ 30-40% (30-40w)
• 1 min @ 105-115% (105-115w)
• 1:4 min @ 30-40% (30-40w)