Spin-Out Sprints, 8 x 15 s
Eight 15-second seated sprints in a light gear that drive the cadence toward 130 rpm or more, leg speed for the end of a sprint.
- Duration
- 59 min
- Effort
- 36
- 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 | |
| 8 ×Repeat these steps | ||||
| 3.1 | IntervalSprint Light gear, top cadence, seated | 15 s | 150-200% FTP85-100% HRmax | 120-140 rpm |
| 3.2 | RecoveryRecovery Easy spin | 4 min | 40-55% FTP50-65% HRmax | |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax | |
About this workout
Many sprints are lost in the last few seconds, when the legs cannot turn fast enough to hold the speed. Spin-out sprints train that part. Choose a light gear, start at about 90 rpm and accelerate seated, pushing the cadence toward 130 rpm or more within 15 seconds. Four minutes of easy riding follow each effort.
The light gear limits the force and puts the stress on coordination and leg speed. You will feel the hips bounce when you reach your limit. Stay just below that point, and over the weeks the point at which the bouncing starts will move up.
The session suits intermediate riders in the build and peak phases, including track riders and criterium racers. It also works as a lighter sprint session in race weeks. Power targets of 150 to 200% of FTP are a guide, as leg speed matters more than watts here.
Tips
- Relax the upper body and keep a light grip on the bars.
- Stay seated for the whole effort.
- Use resistance mode with a light gear on the trainer.
Good forCriteriumRoad race
Season phaseBuildPeak