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Cycling · Sprint

FLYING SPRINTS

6 × 10–15 s sprints from speed, 4–6 min easy

Time · 1 hDifficulty · Difficulty 3 of 5 — HardHard

WHAT IT TRAINS

Top-end speed and the finishing sprint.

WHO IT'S FOR

Anyone who wants to win a town-line sprint.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 02Wind up to a high speed, then sprint all-out for 10–15 seconds.
  3. 034–6 minutes easy. Repeat 6 times.
  4. 04Cool down 10 minutes.

SCALED VERSION

4 sprints.

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.

THE WORKOUT, STEP BY STEP

CYCLING56min 12s

Flying Sprints

6 × 10–15 s sprints from speed, 4–6 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/flying-sprints

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

6×Repeat

INTERVAL12 sec

All-out flying sprint from speed. Note: 10–15 s sprints.

RECOVERY5 minTarget: 48.5-51.5% FTP

Easy.

COOLDOWN10 minTarget: 48.5-51.5% FTP

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