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Sprint
Tempo with Sprint Kicks
Three tempo blocks, each finished with a 15-second sprint.
- Duration
- 55 min
- TSS
- 57
- IF
- 0.79
- Difficulty
- Moderate
- Steps
- 13
Power profile
FTP 100%
175%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 | 9:45 | 80% |
| 5 | Work | 19:45 | 0:15 | 170% |
| 6 | Recovery | 20:00 | 3:00 | 55% |
| 7 | Work | 23:00 | 9:45 | 80% |
| 8 | Work | 32:45 | 0:15 | 170% |
| 9 | Recovery | 33:00 | 3:00 | 55% |
| 10 | Work | 36:00 | 9:45 | 80% |
| 11 | Work | 45:45 | 0:15 | 170% |
| 12 | Recovery | 46:00 | 3:00 | 55% |
| 13 | Cool-down | 49:00 | 6:00 | 60 → 40% |