← All workouts
Sprint
Endurance with Sprints
Endurance riding with a 15-second sprint every 15 minutes.
- Duration
- 60 min
- TSS
- 61
- IF
- 0.78
- Difficulty
- Moderate
- Steps
- 13
Power profile
FTP 100%
200%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 8:00 | 40 → 70% |
| 2 | Warm-up | 8:00 | 1:00 | 95% |
| 3 | Warm-up | 9:00 | 1:00 | 55% |
| 4 | Work | 10:00 | 10:00 | 68% |
| 5 | Work | 20:00 | 0:15 | 200% |
| 6 | Recovery | 20:15 | 4:45 | 60% |
| 7 | Work | 25:00 | 10:00 | 68% |
| 8 | Work | 35:00 | 0:15 | 200% |
| 9 | Recovery | 35:15 | 4:45 | 60% |
| 10 | Work | 40:00 | 10:00 | 68% |
| 11 | Work | 50:00 | 0:15 | 200% |
| 12 | Recovery | 50:15 | 4:45 | 60% |
| 13 | Cool-down | 55:00 | 5:00 | 60 → 40% |