Sprints en bici – 8 × 10 segundos

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)