Saddle and Stand
65 min · 37-45 TSS · IF 0.61 · All-out (sprint) · Zone 7 (Neuromuscular)
What this workout does
Four seated sprints, then four standing. Contrasting the two styles builds a complete sprint - seated for stability and cadence, standing for raw force.
Seated sprints emphasize cadence, stability and sustained drive; standing sprints emphasize total-body force production. Training both develops complete sprint mechanics and the ability to choose the right style for the finish in front of you. Full recoveries keep every rep neurologically sharp - stop when the snap fades.
How to ride it
Indoor / trainer
Warm up 15min with 3 short openers. 4x12s seated sprints, then 4x12s standing sprints, all with 4min full recovery. Cool down 10min.
Outside
A clear, straight road with no junctions. First half of the sprints stay seated - grip the bars and spin the gear up. Second half start out of the saddle and drive the pedals. Full recoveries; quality over quantity.
Workout structure (65 min)
- Warm-up 15m 55% 3x - Opener 30s 110% - 1m 30s 55% 4x - Seated sprint 12s 150% - 4m 55% 4x - Standing sprint 12s 150% - 4m 55% - Cool-down 10m 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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