Seated Sprints, 8 x 10 s
Eight 10-second seated sprints at full effort with 4 minutes easy, sprint power and leg speed without help from body weight.
- Duration
- 1 h 02 min
- Effort
- 38
- Level
- Intermediate
- Focus zone
- Sprint
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target | Cadence |
|---|---|---|---|---|
| 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 Seated acceleration, 80% | 10 s | 140-170% FTP85-100% HRmax | |
| 3.2 | Warm-upEndurance Easy | 110 s | 55-65% FTP65-78% HRmax | |
| 8 ×Repeat these steps | ||||
| 4.1 | IntervalSprint All out, seated | 10 s | 170-230% FTP85-100% HRmax | 90-120 rpm |
| 4.2 | RecoveryRecovery Easy spin | 4 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
Sprinting seated takes body weight and bike movement out of the effort, so the power has to come from the legs and a stable trunk. That makes seated sprints a good way to build pedaling force and leg speed, and they are easier on the upper body than standing efforts.
Each sprint lasts 10 seconds. Start from a moderate speed at about 80 to 90 rpm in a medium gear and accelerate as hard as you can while staying in the saddle. Aim to finish above 110 rpm. Four minutes of easy spinning follow each effort, enough to keep the sprints at full quality.
The session suits intermediate riders in the build and peak phases, and also triathletes and time trialists who want some neuromuscular work without standing sprints. Targets of 170 to 230% of FTP are a guide. Progress by adding two sprints or by starting in a heavier gear.
Tips
- Hold the bars firmly and keep your hips still on the saddle.
- Use resistance mode, since ERG mode cannot follow a sprint.
- Keep the recovery at a light, easy cadence.
Good forCriteriumRoad raceSprint triathlon
Season phaseBuildPeak