Sprint Practice
60 min · 32-39 TSS · IF 0.59 · All-out (sprint) · Zone 7 (Neuromuscular)
What this workout does
Dedicated sprint work to develop peak power. Full recovery between efforts ensures maximum quality on every sprint.
Maximal 15s efforts with full recovery train the neuromuscular system - motor unit recruitment, firing rate and coordination - without meaningful aerobic fatigue. Because the session depends on quality rather than volume, it sharpens speed even in a taper week. Peak sprint speed fades quickly when untrained, so touch it regularly year-round.
How to ride it
Indoor / trainer
Warm up 20min with a few accelerations. 6x15s all-out sprints with 4min full recovery between. Focus on explosive starts. Cool down 15min easy.
Outside
Pick a clear, straight road with good visibility and no junctions. Wind up briefly, then sprint 15s flat out. Roll easy for 4min between - full recovery is what keeps every sprint at maximum quality.
Workout structure (60 min)
- Warm-up 20m 55% 6x - Sprint 15s 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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