Sprint
Sprint Basics, 6 x 8 s
2 × (8 s at 130-160% FTP, 4 min easy spin), 4 × (8 s at 150-220% FTP, 4 min easy spin)
Sprint Cycling Workouts
Cycling sprint workouts with seated sprints, standing starts, jumps and lead-outs, plus easy rides with sprints for technique and peak power.
Workouts
10 workouts
Sprint
Endurance Ride with 8 Sprints
30 min at 60-72% FTP, 8 × (10 s at 150-220% FTP, 5:50 min at 60-72% FTP), 22 min at 60-72% FTP
Sprint
Seated Sprints, 8 x 10 s
8 × (10 s at 170-230% FTP, 4 min easy spin)
Sprint
Low-Speed Standing Starts, 6 x 12 s
6 × (12 s at 180-250% FTP, 5 min easy spin)
Sprint
Sprint Jumps, 10 x 8 s
10 × (8 s at 200-280% FTP, 3 min easy spin)
Sprint
Lead-Out Sprints, 6 x (20 s + 12 s)
6 × (20 s at 125-140% FTP, 12 s at 180-250% FTP, 5 min easy spin)
Sprint
Tempo into Sprint, 3 x (8 min + 15 s)
3 × (8 min at 82-88% FTP, 15 s at 150-220% FTP, 5 min easy spin)
Sprint
Sprint Clusters, 3 x 3 x 10 s
3 × (10 s at 180-250% FTP, 20 s easy spin, 10 s at 180-250% FTP, 20 s easy spin, 10 s at 180-250% FTP, 5 min easy spin)
Sprint
Spin-Out Sprints, 8 x 15 s
8 × (15 s at 150-200% FTP, 4 min easy spin)
Sprint
Long Sprints, 4 x 25 s
4 × (25 s at 150-220% FTP, 6 min easy spin)
Sprint Workouts
Sprint training works on neuromuscular power, the force and speed your legs can produce for a few seconds. Sprints in this library last from about 8 to 25 seconds, ridden all out and mostly with long, easy recoveries so each effort stays at full quality. Power targets of 150 to 280% of FTP are a rough guide, since peak power varies a lot from rider to rider and a share of FTP says little about efforts this short.
The category includes seated sprints and light-gear spin-outs for leg speed, standing starts from low speed, explosive jumps, sprint clusters, lead-outs, long sprints, sprints at the end of tempo blocks and easy endurance rides with sprints spread through them. Each type trains a different part of a race sprint, from the first pedal strokes to holding speed to the line.
Sprints add little aerobic fatigue but load the nervous system, so ride them on fresh legs. One or two sprint sessions per week in the build and peak phases are common, and a few short sprints in an easy ride work well in the base phase. Indoors, use resistance or slope mode, because ERG mode cannot follow a sprint. Outdoors, choose safe, straight roads without traffic.
To pick a workout, start with the basics if you have never done structured sprint work and focus on technique. Experienced riders can choose by race demands, with jumps and lead-outs for criteriums and road sprints, and standing starts for race starts, track and cyclocross.
Questions about Sprint Workouts
How long should the recovery between sprints be?
For pure sprint power, take 3 to 5 minutes of easy spinning between efforts. That lets the fast energy stores refill so every sprint is close to full quality. Shorter breaks train sprint endurance, the ability to repeat efforts under fatigue, but they also lower the peak power. Pick the recovery that matches the goal of the session and keep the easy spinning truly easy.
Should I sprint seated or standing?
Both have a place. Standing sprints let you use body weight and usually give more peak power, but they are hard to hold beyond about 10 seconds. Seated sprints put the work on the legs and a stable trunk, which builds force and leg speed. Many race sprints start out of the saddle and some riders sit down for the last seconds, so training both is useful.
Can I do sprint training on a smart trainer?
Yes, but switch the trainer to resistance or slope mode and use your gears. In ERG mode the trainer tries to hold a fixed power and cannot follow the fast rise of a sprint. Check that the bike sits firmly on the trainer before standing sprints and keep the effort controlled. Some trainers limit peak resistance, so very strong sprinters may reach the limit of the unit.