8 all-out 10-second sprints with 3 minutes of full recovery, inside an endurance ride.
What does the session look like?
1 h
Total time
42
Training load
01 h
Time in each zone
Z1 · 29 min (48%) Z2 · 30 min (50%) Z6 · 1 min (2%)
Step by step
Cycling
Warm up
- 15 min at Z1 → Z2, 90 rpm (Progressive spin)
Sprints8 ×
- sprint: 10 s at Z7, RPE 10 (All-out from a rolling start, big gear, out of the saddle)
- recover: 3 min at Z1 (Very easy spin, full recovery)
8 × (10 s at Z7, RPE 10 / 3 min at Z1)
Endurance
- 15 min at Z2, 85–95 rpm (Steady endurance)
Cool down
- 5 min at Z1 (Easy spin)
Who is it for?
Cyclists who want a better sprint and stronger accelerations.
Who is it not for?
People with knee or back pain.
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