Big-Gear Jumps
60 min · 34-41 TSS · IF 0.60 · All-out (sprint) · Zone 7 (Neuromuscular)
What this workout does
Sprints from a slow roll in a big gear. Starting nearly from a standstill forces maximum muscle recruitment - this is where raw sprint power is built.
Sprinting from near-standstill in a big gear maximizes muscular force per pedal stroke, driving the neural recruitment that raw sprinting is built on. The loads are maximal but brief, so the session sharpens rather than exhausts. Strength-speed work like this belongs early in a sprint- development progression.
How to ride it
Indoor / trainer
Warm up 15min with 3 short openers. 6x12s: roll slowly in a big gear, then jump out of the saddle and wind it up all-out for 12s. 4min full recovery between. Cool down 15min.
Outside
Choose a clear, straight road with good visibility and no junctions. Slow to walking pace in a big gear, then jump - full commitment for 12s - and roll easy for 4min. End the session when the jumps lose their snap.
Workout structure (60 min)
- Warm-up 15m 55% 3x - Opener 30s 110% - 1m 30s 55% 6x - Sprint 12s 150% - 4m 55% - Cool-down 15m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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