Endurance Ride with 8 Sprints
A two-hour endurance ride with eight 10-second sprints in the middle hour, sprint practice on top of aerobic volume.
- Duration
- 2 h
- Effort
- 89
- Level
- Beginner
- Focus zone
- Endurance
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 → 68% FTP54 → 71% HRmax |
| 2 | IntervalEndurance Steady endurance | 30 min | 60-72% FTP65-78% HRmax |
| 8 ×Repeat these steps | |||
| 3.1 | IntervalSprint Sprint, smooth and fast | 10 s | 150-220% FTP85-100% HRmax |
| 3.2 | IntervalEndurance Back to steady endurance | 5:50 min | 60-72% FTP65-78% HRmax |
| 4 | IntervalEndurance Steady endurance | 22 min | 60-72% FTP65-78% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This ride keeps most of the time at easy endurance power and adds eight short sprints in the middle. After 40 minutes of riding you sprint for 10 seconds every 6 minutes and return to steady endurance riding in between. The last part of the ride and the cool-down are easy.
The sprints are short and far apart, so they add little fatigue, but they keep your neuromuscular system active and let you practice technique while you build aerobic fitness. Ride the first two at about 80% effort and the rest close to full.
The session suits riders of all levels in the base phase, including beginners who want a gentle start to sprint training. Outdoors, choose safe, straight stretches of road for the sprints. Indoors, switch to resistance mode or shift up two gears for each sprint. Targets of 150 to 220% of FTP are a guide.
Tips
- Keep the endurance riding easy enough to hold a conversation.
- Alternate seated and standing sprints.
- Eat and drink regularly through the ride.
Good forGeneral fitnessRoad raceCriterium
Season phaseBase