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RideSprint

Flying Sprints

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

Time
56 min
Hard
1:12
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

Warm up 15 min building from 50% to 75% FTP. 6 × (12 s all-out flying sprint from speed, 5 min easy at 50% FTP). Note: 10–15 s sprints. Cool down 10 min at 50% FTP.

Fit File Forge built the steps below from these words — the same steps your watch gets.

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The session

4 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2
6×sprints

Sprint

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

12 secZ5

Easy

5 min49–52% FTPZ1

Cool down

10 min49–52% FTPZ1

Targets

Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.

50–75% FTP
49–52% FTP

Scaled version

4 sprints.

Build the scaled version in Forge

About this session

What it trains

Top-end speed and the finishing sprint.

Who it's for

Anyone who wants to win a town-line sprint.

Related workouts

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