Long Sprints, 4 x 25 s
Four 25-second all-out sprints with 6 minutes easy, long sprints that train you to hold your speed to the line.
- Duration
- 55 min
- Effort
- 36
- 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 |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalSprint All out, hold it to the end | 25 s | 150-220% FTP85-100% HRmax |
| 4.2 | RecoveryRecovery Easy spin | 6 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 long sprint starts earlier than you would like and has to last to the line. Each effort here is 25 seconds all out, followed by 6 minutes of easy spinning. Power peaks in the first 5 to 8 seconds and then fades, and the goal is to keep that fade as small as possible.
Long sprints train both peak power and the ability to hold a high power after it, which matters in uphill finishes, in long lead-outs and when you have to start your sprint from too far out. The long recoveries keep each sprint at full quality.
The session is for experienced riders in the build and peak phases. Start each sprint from a moderate speed in a medium to heavy gear, shift once if you spin out, and stay smooth when the legs start to burn. Targets of 150 to 220% of FTP are a guide.
Tips
- Shift up once around the halfway point if the cadence gets too high.
- Stand for the start and sit down for the last 10 seconds if that keeps you smooth.
- Use resistance mode on the trainer.
Good forRoad raceCriterium
Season phaseBuildPeak