Shared workout · Cycling
FTP Sprint Blocks
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THE WORKOUT, STEP BY STEP
CYCLING45min 45s
FTP Sprint Blocks
10:00 warm-up ramping 50-75% FTP, then 12 x 30s high-effort efforts at 205% FTP with descending recoveries from 2:40 to 1:50, finished by a 5:00 cooldown ramping 50-35% FTP.
WARMUP10 minTarget: 50-75% FTP
Warm-up ramp 50-75% FTP
INTERVAL30 secTarget: 205-205% FTP
Interval 1: 30s high effort @ 205% FTP
RECOVERY2m 40sTarget: 50-50% FTP
Recovery 2:40 @ 50% FTP
INTERVAL30 secTarget: 205-205% FTP
Interval 2: 30s high effort @ 205% FTP
RECOVERY2m 35sTarget: 50-50% FTP
Recovery 2:35 @ 50% FTP
INTERVAL30 secTarget: 205-205% FTP
Interval 3: 30s high effort @ 205% FTP
RECOVERY2m 30sTarget: 50-50% FTP
Recovery 2:30 @ 50% FTP
INTERVAL30 secTarget: 205-205% FTP
Interval 4: 30s high effort @ 205% FTP
RECOVERY2m 25sTarget: 50-50% FTP
Recovery 2:25 @ 50% FTP
INTERVAL30 secTarget: 205-205% FTP
Interval 5: 30s high effort @ 205% FTP
RECOVERY2m 20sTarget: 50-50% FTP
Recovery 2:20 @ 50% FTP
INTERVAL30 secTarget: 205-205% FTP
Interval 6: 30s high effort @ 205% FTP
RECOVERY2m 15sTarget: 50-50% FTP
Recovery 2:15 @ 50% FTP
INTERVAL30 secTarget: 205-205% FTP
Interval 7: 30s high effort @ 205% FTP
RECOVERY2m 10sTarget: 50-50% FTP
Recovery 2:10 @ 50% FTP
INTERVAL30 secTarget: 205-205% FTP
Interval 8: 30s high effort @ 205% FTP
RECOVERY2m 5sTarget: 50-50% FTP
Recovery 2:05 @ 50% FTP
INTERVAL30 secTarget: 205-205% FTP
Interval 9: 30s high effort @ 205% FTP
RECOVERY2 minTarget: 50-50% FTP
Recovery 2:00 @ 50% FTP
INTERVAL30 secTarget: 205-205% FTP
Interval 10: 30s high effort @ 205% FTP
RECOVERY1m 55sTarget: 50-50% FTP
Recovery 1:55 @ 50% FTP
INTERVAL30 secTarget: 205-205% FTP
Interval 11: 30s high effort @ 205% FTP
RECOVERY1m 50sTarget: 50-50% FTP
Recovery 1:50 @ 50% FTP
INTERVAL30 secTarget: 205-205% FTP
Interval 12: Final sprint, 30s high effort @ 205% FTP
COOLDOWN5 minTarget: 35-50% FTP
Cooldown ramp 50-35% FTP
Workout Library
MORE WORKOUTS LIKE THIS
- CyclingSprintDifficulty 3 of 5 — Hard
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8 × 10 s from almost a standstill, big gear, 3–5 min easy
1 h
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