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Sprint
Lead-Outs
Eight lead-outs: 1 minute at threshold straight into a 15-second sprint.
- Duration
- 55 min
- TSS
- 74
- IF
- 0.90
- Difficulty
- Moderate
- Steps
- 28
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 | 1:00 | 105% |
| 5 | Work | 11:00 | 0:15 | 180% |
| 6 | Recovery | 11:15 | 3:45 | 55% |
| 7 | Work | 15:00 | 1:00 | 105% |
| 8 | Work | 16:00 | 0:15 | 180% |
| 9 | Recovery | 16:15 | 3:45 | 55% |
| 10 | Work | 20:00 | 1:00 | 105% |
| 11 | Work | 21:00 | 0:15 | 180% |
| 12 | Recovery | 21:15 | 3:45 | 55% |
| 13 | Work | 25:00 | 1:00 | 105% |
| 14 | Work | 26:00 | 0:15 | 180% |
| 15 | Recovery | 26:15 | 3:45 | 55% |
| 16 | Work | 30:00 | 1:00 | 105% |
| 17 | Work | 31:00 | 0:15 | 180% |
| 18 | Recovery | 31:15 | 3:45 | 55% |
| 19 | Work | 35:00 | 1:00 | 105% |
| 20 | Work | 36:00 | 0:15 | 180% |
| 21 | Recovery | 36:15 | 3:45 | 55% |
| 22 | Work | 40:00 | 1:00 | 105% |
| 23 | Work | 41:00 | 0:15 | 180% |
| 24 | Recovery | 41:15 | 3:45 | 55% |
| 25 | Work | 45:00 | 1:00 | 105% |
| 26 | Work | 46:00 | 0:15 | 180% |
| 27 | Recovery | 46:15 | 3:45 | 55% |
| 28 | Cool-down | 50:00 | 5:00 | 60 → 40% |