Kicker Sprints
65 min · 36-44 TSS · IF 0.60 · All-out (sprint) · Zone 7 (Neuromuscular)
What this workout does
Short all-out sprints up a steep kicker. The gradient loads your muscles harder than any flat sprint - 8-10 seconds of pure force production.
A steep gradient forces higher muscle force at lower speed than any flat sprint, making 10s kicker efforts a potent strength-speed stimulus. This is where the punch for steep race kickers and sharp climb attacks is built. Neuromuscular work with little metabolic cost, so it slots in even during sharpening weeks.
How to ride it
Indoor / trainer
Warm up 15min with 3 short openers. 8x10s all-out up a steep kicker, rolling back down for 4min full recovery. Cool down 10min.
Outside
Find a short, steep kicker that takes 8-12s to crest. Sprint from the bottom at full commitment, coast back down and regroup. Check the road is clear before every rep - steep gradient, total effort.
Workout structure (65 min)
- Warm-up 15m 55% 3x - Opener 30s 110% - 1m 30s 55% 8x - Sprint 10s 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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