Anaerobic

Long Sprint Session 1

  • Cycling
  • 36mTime
  • 98Stress
  • 1.28Intensity
  • 25Popularity

About this workout

This long sprint session is designed to build your kick, with a punishing main set of 14×30-second efforts at 225% FTP, perfect for closing gaps in group rides or sharpening your sprint for race day. Ideal for developing raw power and lactate tolerance, this workout will push your limits and leave you ready to unleash your top-end punch when it counts.

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Workout structure

  • 2 min @ 50% (50w)
  • 1 min @ 85% (85w)
  • 1 min @ 50% (50w)
  • 8X
    • 30 sec @ 225% (225w)
    • 1:30 min @ 50% (50w)
  • 4 min @ 50% (50w)
  • 6X
    • 30 sec @ 225% (225w)
    • 1:30 min @ 50% (50w)