Low-Speed Standing Starts, 6 x 12 s
Six 12-second sprints from very low speed in a heavy gear with 5 minutes easy, standing start power on the trainer or the road.
- Duration
- 1 h
- 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 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 | IntervalSprint All out, standing, heavy gear | 12 s | 180-250% FTP85-100% HRmax | 40-100 rpm |
| 4.2 | 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
A standing start trains the force you need to get a bike moving from low speed, which helps in race starts, after tight corners and on steep ramps. For each effort, slow down to a crawl in a heavy gear, then stand up and sprint all out for 12 seconds. Five minutes of easy spinning follow every sprint.
On a smart trainer, use resistance or slope mode and a big gear, and let the flywheel almost stop before you begin. The first three to four pedal strokes matter most. Drive the pedals down hard and pull on the bars to keep the bike steady, then keep accelerating until the end.
The session suits intermediate riders in the build and peak phases, in particular criterium, track and cyclocross riders. Power targets of 180 to 250% of FTP are only a guide, since peak values vary a lot between riders. Progress by adding two sprints.
Tips
- Start with your strong foot at about the 2 o'clock position.
- Keep the bike steady, since rocking it wastes force.
- End the session when the sprints get clearly slower.
Good forCriteriumMountain bike
Season phaseBuildPeak