Sprint Jumps, 10 x 8 s
Ten explosive 8-second jumps out of the saddle with 3 minutes easy, short accelerations for attacks and the opening of a sprint.
- Duration
- 1 h
- Effort
- 41
- 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 Easy jump, 70% | 10 s | 140-170% FTP85-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 110 s | 55-65% FTP65-78% HRmax |
| 10 ×Repeat these steps | |||
| 4.1 | IntervalSprint Jump, standing, all out | 8 s | 200-280% FTP85-100% HRmax |
| 4.2 | RecoveryRecovery Easy spin | 3 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
A jump is the first explosive part of a sprint, the moment you kick to open a gap or follow a wheel. Each effort here lasts 8 seconds. Ride at a moderate speed, then jump out of the saddle with maximum force and accelerate until the time is up. Three minutes of easy spinning follow each jump.
The short duration keeps the focus on peak power and acceleration, not on holding speed. Ten jumps with good recovery train the neuromuscular system and your coordination at high force. Vary the starting cadence between about 70 and 100 rpm to cover different race situations.
This session is for experienced riders in the build and peak phases, especially criterium and road sprinters. Ride it on fresh legs, early in the week or after an easy day. Targets of 200 to 280% of FTP are a guide. Stop when the jumps lose their snap.
Tips
- Keep the hips over the bottom bracket as you jump.
- Use resistance mode or ride outdoors on a safe, straight road.
- Think of three hard strokes per leg before you think about speed.
Good forCriteriumRoad race
Season phaseBuildPeak