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Sprint
Sprint Ladder
Sprints of 10, 15, 20, 15 and 10 seconds, each in a 5-minute block.
- Duration
- 45 min
- TSS
- 50
- IF
- 0.82
- Difficulty
- Moderate
- Steps
- 14
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 | 0:10 | 200% |
| 5 | Recovery | 10:10 | 4:50 | 55% |
| 6 | Work | 15:00 | 0:15 | 190% |
| 7 | Recovery | 15:15 | 4:45 | 55% |
| 8 | Work | 20:00 | 0:20 | 180% |
| 9 | Recovery | 20:20 | 4:40 | 55% |
| 10 | Work | 25:00 | 0:15 | 190% |
| 11 | Recovery | 25:15 | 4:45 | 55% |
| 12 | Work | 30:00 | 0:10 | 200% |
| 13 | Recovery | 30:10 | 4:50 | 55% |
| 14 | Cool-down | 35:00 | 10:00 | 60 → 40% |