Lead-Out Sprints, 6 x (20 s + 12 s)
Six lead-outs of 20 seconds at 125 to 140% of FTP straight into a 12-second sprint, race-style sprints from high speed.
- Duration
- 1 h 02 min
- Effort
- 43
- Level
- Advanced
- Focus zone
- Anaerobic
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 |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Lead-out, seated, fast | 20 s | 125-140% FTP90-100% HRmax |
| 4.2 | IntervalSprint Sprint, all out, standing | 12 s | 180-250% FTP85-100% HRmax |
| 4.3 | RecoveryRecovery Easy spin, full recovery | 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
In a race, the sprint rarely starts from a relaxed pace. A lead-out raises the speed before the final effort, so you start your sprint with legs already working hard. Each effort here begins with 20 seconds at 125 to 140% of FTP, then goes straight into a 12 second all-out sprint. Five minutes of easy spinning follow.
The lead-out part fills the legs, and the sprint has to be ridden on top of that. This trains your ability to produce high power when speed and fatigue are already high, and to time the switch from lead-out to sprint.
The session is for experienced riders in the build and peak phases who race criteriums and road races. Outdoors it works well with a partner who rides the lead-out in front of you. Indoors, ride in resistance mode and shift up two gears at the start of the sprint. Progress by lengthening the lead-out to 30 seconds.
Tips
- Stay seated in the lead-out and stand only for the sprint.
- Shift into a harder gear as you start the sprint.
- Keep the recoveries long and easy to keep the quality high.
Good forCriteriumRoad race
Season phaseBuildPeak