Sprint Power Test, 3 x 15 s
Three maximal 15-second sprints with 5 minutes of recovery, a field test for your peak 5-second and 15-second power.
- Duration
- 48 min
- Effort
- 32
- Level
- Intermediate
- 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 Sprint at 80% | 10 s | 140-170% FTP85-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 110 s | 55-65% FTP65-78% HRmax |
| 4 | Warm-upEndurance Easy, test sprints next | 3 min | 60-70% FTP65-78% HRmax |
| 3 ×Repeat these steps | |||
| 5.1 | IntervalSprint All out, standing, 15 s | 15 s | 180-300% FTP85-100% HRmax |
| 5.2 | RecoveryRecovery Easy spin, full recovery | 5 min | 40-55% FTP50-65% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This test measures your sprint power. After a thorough warm-up with two submaximal sprints, you ride three maximal sprints of 15 seconds with 5 minutes of easy spinning between them. Start each one at about 80 to 90 rpm in a fairly heavy gear, stand up and sprint all out.
Take your peak 5 second power and your peak 15 second power from the three sprints. Peak 5 second power reflects neuromuscular power, and the 15 second value also shows how well you hold it. Track both over the season and compare them with your FTP to see where your strengths lie. A sprint value far above FTP points to a punchy rider. Sprint targets in this library are a guide, and your test values help you judge them.
The test suits riders who already do some sprint training. Ride it in resistance mode or outdoors on a flat, safe road, never in ERG mode. Test on fresh legs.
Tips
- Use the same gear and starting cadence for all three sprints.
- Zero offset or calibrate the power meter before the test.
- Shift up once during the sprint if the cadence gets too high.
Good forCriteriumRoad race
Season phaseAny time