10min @ 90rpm, from 50 to 70% FTP3min @ 90rpm, 55% FTP3x 30sec @ 115rpm, 100% FTP,
1min 30sec @ 90rpm, 55% FTP
2min @ 90rpm, 55% FTP10sec free ride3min @ 90rpm, 50% FTP10sec free ride3min @ 90rpm, 50% FTP10sec free ride3min @ 90rpm, 50% FTP20sec free ride4min @ 90rpm, 50% FTP20sec free ride4min @ 90rpm, 50% FTP20sec free ride4min @ 90rpm, 50% FTP1min @ 90% FTP1min @ 100% FTP30sec @ 120% FTP10sec free ride5min @ 90rpm, 50% FTP1min @ 90% FTP1min @ 100% FTP30sec @ 120% FTP10sec free ride5min @ 90rpm, from 65 to 45% FTP
Workout overview

Duration: 58m 50s

Stress points: 43

Zone distribution

Z1: 44m

Z2: 6m

Z3: 2m

Z4: 6m

Z5: -

Z6: 1m

75%
11%
3%
9%
0%
2%

A good sprint is not purely about raw power. Confidence and technique are key. In this workout, we gradually build your peak powers for durations up to 20sec, with an added twist of more sprints after you've built up some fatigue.

Beyond fast-twitch muscle fibers, a solid sprint means using maximal power in the most efficient way. At the start of this session, we help you improve your technique with seated sprints; then we hit some peak power efforts later. At the end of the session, we do real-world sprint replications, building into a maximal sprint seen in every Zwift race.

The workout is broken into 3 sets, with different durations to target different energy pathways.

First, we do 3x 6 sec sprints seated in the saddle. These develop efficient neuromuscular signaling through in saddle power production and ready the pathways for the longer 20sec efforts. These sprints use your phosphate energy system for the full 6sec.

The next set includes 3x 20sec sprints, riding in or out of the saddle to generate maximal power. These intervals will be powered by your creatine phosphate system and anaerobic glycolytic system; longer recovery is needed to clear the high lactate levels generated.

We end the workout with 2x building sprints to simulate race finishes. Races do not typically demand a short sprint–we need to build up our energy to unleash a sustained high-powered effort.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • 1. Aerobic Power

    1h | 68 SP

  • 2. Sprint Profile

    54m | 40 SP

  • 3. VO2 Capacity

    1h | 61 SP

  • 4. Anaerobic Resilience

    1h 4m | 56 SP

  • 5. Primed FTP

    56m | 65 SP

  • 6. Alternative Sprints

    59m | 43 SP

  • 7. VO2 Development

    1h 9m | 82 SP

  • 8. Anaerobic Depletion

    59m | 53 SP

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