Sprint workout

• Cycling
• 1h 8mTime
• 92Stress
• 0.90Intensity
• 70Popularity

About this workout

This gnarly sprint workout cranks your raw sprinting power and lactate tolerance with five hard efforts of 20 seconds at a blistering intensity, perfect for closing gaps in a race or sharpening your kick for a group ride. Use it to build that top-end punch and prepare for those savage finish line sprints or breakaways.

Workout structure

• 5 min @ 55% (55w)
• 8 min @ 75% (75w)
• 2 min @ 115% (115w)
• 5 min @ 50% (50w)
• 7X
  • 10 sec @ 256% (256w)
  • Rest 1 min @ 50% (50w)
• 10 sec @ 256% (256w)
• Rest 5 min @ 70% (70w)
• 7X
  • 10 sec @ 256% (256w)
  • Rest 1 min @ 50% (50w)
• Rest 10 sec @ 256% (256w)
• 5 min @ 70% (70w)
• 5X
  • Rest 20 sec @ 233% (233w)
  • 2 min @ 50% (50w)
• 10 min @ 50% (50w)