Sprint Basics, 6 x 8 s
Six short 8-second sprints with 4 minutes easy between, a first sprint session that teaches technique and a smooth acceleration.
- Duration
- 48 min
- Effort
- 25
- Level
- Beginner
- Focus zone
- Sprint
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 70% FTP54 → 73% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | IntervalSprint 80% effort, seated | 8 s | 130-160% FTP85-100% HRmax |
| 3.2 | RecoveryRecovery Easy spin | 4 min | 40-55% FTP50-65% HRmax |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalSprint Full effort, seated or standing | 8 s | 150-220% FTP85-100% HRmax |
| 4.2 | RecoveryRecovery Easy spin | 4 min | 40-55% FTP50-65% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This session introduces sprinting with short efforts and lots of rest. Each sprint lasts only 8 seconds, followed by 4 minutes of easy spinning. The short duration lets you focus on technique rather than on fatigue.
Ride the first two sprints seated at about 80% effort to get a feel for the acceleration. Then ride the last four at full effort, seated or standing, whichever feels more stable. Grip the bars firmly, keep the upper body calm and push the cadence up as quickly as you can.
The session suits newer riders and anyone who has never done structured sprint work, in the base or build phase. It fits well at the end of an easy week or before a group ride. Progress by adding sprints up to ten, then by lengthening them to 10 or 12 seconds. Power targets of 150 to 220% of FTP are a rough guide.
Tips
- Practice standing up smoothly without swaying the bike.
- On a trainer, use resistance mode and a medium gear.
- End the session when your form starts to slip.
Good forGeneral fitnessCriterium
Season phaseBaseBuild