Sprint Clusters, 3 x 3 x 10 s
Three clusters of three 10-second sprints with 20 seconds between and 5 minutes between clusters, high-quality sprint volume.
- Duration
- 48 min
- Effort
- 35
- Level
- Advanced
- 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 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | Warm-upSprint Acceleration at 80% | 10 s | 140-170% FTP85-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 110 s | 55-65% FTP65-78% HRmax |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalSprint Sprint 1, all out | 10 s | 180-250% FTP85-100% HRmax |
| 4.2 | RecoveryRecovery Soft pedal | 20 s | 40-50% FTP70-88% HRmax |
| 4.3 | IntervalSprint Sprint 2, all out | 10 s | 180-250% FTP85-100% HRmax |
| 4.4 | RecoveryRecovery Soft pedal | 20 s | 40-50% FTP70-88% HRmax |
| 4.5 | IntervalSprint Sprint 3, all out | 10 s | 180-250% FTP85-100% HRmax |
| 4.6 | RecoveryRecovery Easy spin, next cluster | 5 min | 40-55% FTP50-65% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Cluster sets split a sprint session into small groups. In each cluster you ride three sprints of 10 seconds with only 20 seconds of easy spinning between them, then recover for 5 minutes before the next cluster. You ride three clusters in total.
The short pause inside a cluster lets you keep the power high for all three sprints, while the time at full effort is higher than in a session with one sprint every few minutes. That makes clusters an efficient way to build peak power and the ability to sprint again after a surge, as when a sprint restarts after a corner.
The session is for experienced riders in the build and peak phases. Ride the first sprint in each cluster standing and the other two seated, or vary as you like. Use resistance mode on the trainer. Targets of 180 to 250% of FTP are a guide. Progress by adding a fourth cluster.
Tips
- Keep pedaling softly in the 20 second breaks.
- Hold the same gear through each cluster.
- End the session when the third sprint of a cluster gets clearly weaker.
Good forCriteriumRoad race
Season phaseBuildPeak