NP-W5 (Small- and Big-Ring Sprints, Ride 1)
One of the goals of this workout is to avoid "dumping the chain" into the hardest gear for a sprint. Sprinting starts out with a hard jump, As you "wind" out each gear, you shift down one. Just like driving a stick-shift car, you work down the gears when the rpms reach the correct range. After warming up, begin six sprints in the small chainring with no gear changes, riding 50 m and winding the gears out. Rest for 2-3 minutes between sprints. Then do three sprints in the big chainring, jumping in the 53:17 from 30 km/h and shifting once. Rest for 3-5 minutes after each sprint. Next, do three big-ring sprints from 53:16 at 35 km/h with two gear changes. Finish with one big-ring sprint from 53:15 at 45 km/h, jumping hard and winding out both the 53:14 and 53:13 gears. (This can be on a slight downhill grade to help you get up to speed.)
Power:
Warm-up: 1x(15m Easy @ 70%)
Main set: 6x(10s NM @ 225% + 2m30s AR @ 50%) -> Max! Small ring sprints, from 15 km/h
Main set: 3x(30s NM @ 225% + 4m AR @ 50%) -> Max! Big ring from 30 km/h
Main set: 3x(20s NM @ 225% + 4m AR @ 50%) -> Max! Big ring from 35 km/h
Main set: 1x(15s NM @ 225% + 2m30s AR @ 50%) -> Max! Big ring from 40 km/h
Cooldown: 1x(15m Easy @ 70%)
- Author: WalterEik
- Sport: bike
- Duration: 75 min
- Dominant zone: Anaerobic
- Intensity: 0.87
- Created: 2020-08-10T08:23:00.831Z
- Updated: 2026-04-22T10:44:02.106Z
Structure
- 15 min @ 70% (70w)
- 6X
- 10 sec @ 225% (225w)
- Rest 2:30 min @ 50% (50w)
- 3X
- 30 sec @ 225% (225w)
- Rest 4 min @ 50% (50w)
- 3X
- 20 sec @ 225% (225w)
- Rest 4 min @ 50% (50w)
- 15 sec @ 225% (225w)
- Rest 2:30 min @ 50% (50w)
- 15 min @ 70% (70w)