Anaerobic

Seated Sprints 2 x 5 x 10s

  • Cycling
  • 29mTime
  • 24Stress
  • 0.70Intensity
  • 241Popularity

About this workout

This workout is all about explosive power, featuring seated sprints that build your kick to close gaps and enhance raw sprinting ability. Perfect for developing that top-end punch needed for race day or when the pace picks up in a group ride, it’s a high-intensity session that will leave your legs burning.

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Workout structure

  • Warm-Up 1 min @ 50% (50w)
  • 1 min @ 55% (55w)
  • Cooldown 1 min @ 60% (60w)
  • 1 min @ 75% (75w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 120% (120w)
  • 45 sec @ 50% (50w)
  • 10 sec @ 150% (150w)
  • 1:30 min @ 50% (50w)
  • 4X
    • 10 sec @ 180% (180w)
    • Rest 50 sec @ 50% (50w)
  • 10 sec @ 180% (180w)
  • 1 min @ 40% (40w)
  • 1 min @ 45% (45w)
  • Rest 1 min @ 75% (75w)
  • 2 min @ 50% (50w)
  • 4X
    • Rest 10 sec @ 180% (180w)
    • 50 sec @ 50% (50w)
  • 10 sec @ 180% (180w)
  • 1 min @ 40% (40w)
  • 1 min @ 45% (45w)
  • 1 min @ 75% (75w)
  • 2 min @ 50% (50w)
  • 1:45 min @ 45% (45w)
  • 1 min @ 40% (40w)