SPRINT WORKOUTS
Five to fifteen seconds of violence, then a lot of sitting up.
THE IDEA
Sprint training develops raw neuromuscular power: how much force your muscles can produce and how fast your nervous system can recruit them.
The rule that matters most is recovery. These are quality efforts, not a workout to grind through — tired sprints train nothing.
Intensity: Above 150% of FTP (Z7) — effectively maximal
SESSIONS
| Session | Structure | Target |
|---|---|---|
| Flat sprints | 10 x 10s maximal, 3 min easy between | All out |
| Standing starts | 6 x 8s from near-standstill in a big gear, 4 min easy | All out, seated finish |
| Torque work | 6 x 15s at 50-60rpm, seated, 4 min easy | Maximal force, low cadence |
| Sprint on fatigue | After 60 min steady, 4 x 12s maximal | All out — race-realistic |
HOW TO RIDE THEM WELL
- Warm up thoroughly. Cold maximal efforts are how people hurt themselves.
- Full recovery between reps — three to five minutes, every time.
- Stop when peak power drops noticeably. That is the end of the useful work.
- Once a week is plenty, and skip it entirely if your legs are already loaded.
FAQ
Do endurance riders need sprint work?
A little, yes. It maintains muscle recruitment and leg speed, and it costs very little aerobic fatigue when recoveries are long enough.
Can I sprint on a smart trainer?
Yes, but switch out of ERG mode first — ERG fights your acceleration. Use resistance or simulation mode and pick a big gear.
KEEP READING
PUT IT INTO PRACTICE
LuftQuest is a free indoor cycling app: pair your power meter, pick a structured workout and let a very opinionated coach keep you honest.