Sprint Power Development
75 min · 58-71 TSS · IF 0.71 · All-out sprints + 105-115% FTP · Zone 5-7 (VO2max/Sprint)
What this workout does
Sprint work followed by VO2max efforts. The sprints develop neuromuscular power, the longer intervals build your aerobic ceiling.
Fresh-legged sprints train peak neuromuscular force, then the VO2max blocks stress your aerobic ceiling once the fast-twitch work is banked. Ordering it this way protects sprint quality while still finishing with meaningful aerobic load. A time-efficient combination session for riders who race.
How to ride it
Indoor / trainer
Warm up 20min. 6x30s all-out sprints with 4min recovery, then 2x5min at 105-115% FTP with 4min between. Cool down 10min.
Outside
Use a flat, open road with clear sight lines. Sprint 30s all-out from a rolling start, recover fully, and once the sprints are done ride the longer efforts at 105-115% FTP - deep, controlled discomfort.
Workout structure (75 min)
- Warm-up 20m 55% 6x - Sprint 30s 150% - 4m 55% 2x - Effort 5m 110% - 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.
Related cycling workouts
VO2max Intervals
62-89 min · 63-76 TSS
The hardest efforts that deliver the biggest aerobic gains. These 4-minute intervals push your oxygen delivery system to its maximum.
Short Hill Repeats
50-75 min · 44-54 TSS
Steep, short climbs ridden hard. Builds explosive power and mental toughness. Find a 1-2 minute climb and attack it.
30/30 Intervals
45-75 min · 42-52 TSS
Classic short-short intervals: 30 seconds hard, 30 seconds easy. Accumulates time at VO2max without the sustained suffering of longer intervals.
Sprint Practice
45-75 min · 32-39 TSS
Dedicated sprint work to develop peak power. Full recovery between efforts ensures maximum quality on every sprint.
Microbursts
45-70 min · 41-50 TSS
Ultra-short hard efforts with brief recovery. Keeps your heart rate elevated and builds your ability to recover between surges — great for group ride fitness.
Descending Intervals
44-76 min · 51-62 TSS
Intervals that get shorter as you go. The first one is the hardest to pace — the rest feel more achievable. A psychologically friendly way to do hard work.
A coach who's seen every ride you've done
Ask FormBeat's AI Coach anything - what to ride today, why a session felt flat, how to pace your next race - and it answers from your real training: your power, your history, how you're recovering. Not generic tips, but a read of what each ride actually meant and what to do next.
The guidance you'd pay a coach for - for the price of an app.
