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Sprint
Sprint Repeats
Two sets of five 10-second sprints, then 15 minutes of endurance.
- Duration
- 55 min
- TSS
- 72
- IF
- 0.88
- Difficulty
- Moderate
- Steps
- 26
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 | 1:50 | 55% |
| 6 | Work | 12:00 | 0:10 | 200% |
| 7 | Recovery | 12:10 | 1:50 | 55% |
| 8 | Work | 14:00 | 0:10 | 200% |
| 9 | Recovery | 14:10 | 1:50 | 55% |
| 10 | Work | 16:00 | 0:10 | 200% |
| 11 | Recovery | 16:10 | 1:50 | 55% |
| 12 | Work | 18:00 | 0:10 | 200% |
| 13 | Recovery | 18:10 | 1:50 | 55% |
| 14 | Recovery | 20:00 | 5:00 | 55% |
| 15 | Work | 25:00 | 0:10 | 200% |
| 16 | Recovery | 25:10 | 1:50 | 55% |
| 17 | Work | 27:00 | 0:10 | 200% |
| 18 | Recovery | 27:10 | 1:50 | 55% |
| 19 | Work | 29:00 | 0:10 | 200% |
| 20 | Recovery | 29:10 | 1:50 | 55% |
| 21 | Work | 31:00 | 0:10 | 200% |
| 22 | Recovery | 31:10 | 1:50 | 55% |
| 23 | Work | 33:00 | 0:10 | 200% |
| 24 | Recovery | 33:10 | 1:50 | 55% |
| 25 | Work | 35:00 | 15:00 | 65% |
| 26 | Cool-down | 50:00 | 5:00 | 60 → 40% |