Workouts» Sprinting »

LOAD-UPs!

10min from 25 to 75% FTP
3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
3min @ 90% FTP
2min @ 100% FTP
15sec @ 200% FTP
3min @ 65% FTP
3min @ 90% FTP
2min @ 100% FTP
15sec @ 200% FTP
3min @ 65% FTP
3min @ 90% FTP
2min @ 100% FTP
15sec @ 200% FTP
3min @ 65% FTP
3min @ 90% FTP
2min @ 100% FTP
15sec @ 200% FTP
3min @ 65% FTP
3min @ 90% FTP
2min @ 100% FTP
15sec @ 200% FTP
6min from 75 to 25% FTP
10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP3min @ 90% FTP2min @ 100% FTP15sec @ 200% FTP3min @ 65% FTP3min @ 90% FTP2min @ 100% FTP15sec @ 200% FTP3min @ 65% FTP3min @ 90% FTP2min @ 100% FTP15sec @ 200% FTP3min @ 65% FTP3min @ 90% FTP2min @ 100% FTP15sec @ 200% FTP3min @ 65% FTP3min @ 90% FTP2min @ 100% FTP15sec @ 200% FTP6min from 75 to 25% FTP
Workout overview

Duration: 1h 0m 15s

Stress points: 75

Zone distribution

Z1: 14m

Z2: 20m

Z3: -

Z4: 25m

Z5: -

Z6: 1m

23%
33%
0%
41%
0%
2%

Designed to hone your after a higher load of work leading up to the sprint. This is another great one that simulates sprints in racing.
Warm-up 10 minutes, and then 3 x 1 minute fast pedaling drills >110rpm, then riding for 3 minutes at your sweetspot, then 2minutes at FTP, followed by a 15 second sprint and then recovery for 3 minutes and repeat.
Cool-down!

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