Tempo into Sprint, 3 x (8 min + 15 s)
Three 8-minute tempo blocks that each end in a 15-second sprint, sprinting on tired legs as you do at the end of a race.
- Duration
- 1 h 05 min
- Effort
- 52
- Level
- Intermediate
- Focus zone
- Tempo
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 |
| 3 ×Repeat these steps | |||
| 3.1 | IntervalTempo Steady tempo, seated | 8 min | 82-88% FTP78-85% HRmax |
| 3.2 | IntervalSprint Sprint, all out | 15 s | 150-220% FTP85-100% HRmax |
| 3.3 | RecoveryRecovery Easy spin | 5 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
Races end with a sprint after a long time of steady, solid riding. This session copies that. Each block starts with 8 minutes of tempo at 82 to 88% of FTP and ends with a 15 second all-out sprint without a break in between. Five minutes of easy spinning follow, then the next block starts.
The tempo riding works your aerobic system and adds some fatigue to the legs. The sprint at the end shows how much punch you keep when you are not fresh. Over time, the gap between this sprint and a fresh one gets smaller.
The session suits intermediate riders in the build and peak phases who race road races or criteriums. Ride the tempo at a steady pressure, and switch to resistance mode or shift up a few gears for the sprint. Targets of 150 to 220% of FTP for the sprint are a guide.
Tips
- Keep the tempo steady and seated, as if you were sitting in a fast group.
- Shift up two gears in the last 5 seconds of the tempo block.
- Ride the sprint all out, standing if you like.
Good forRoad raceCriterium
Season phaseBuildPeak