Skip to content
FIT FILE FORGESign In

Cycling · Sprint

PEAK-POWER SPRINTS

6–8 × 6–8 s maximal, 4–5 min easy

Time · 55 minDifficulty · Difficulty 3 of 5 — HardHard

WHAT IT TRAINS

Maximal neuromuscular power — the highest numbers you'll ever see.

WHO IT'S FOR

Sprinters and anyone building punch.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 026–8 × 6–8 seconds absolutely maximal, seated or standing.
  3. 034–5 minutes easy between.
  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

CYCLING57min 19s

Peak-Power Sprints

6–8 × 6–8 s maximal, 4–5 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/peak-power-sprints

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

7×Repeat

INTERVAL7 sec

Maximal sprint. Note: 6–8 sprints of 6–8 s.

RECOVERY4m 30sTarget: 48.5-51.5% FTP

Easy.

COOLDOWN10 minTarget: 48.5-51.5% FTP

RELATED WORKOUTS

  • CyclingSprintDifficulty 3 of 5 — Hard

    Standing Starts

    8 × 10 s from almost a standstill, big gear, 3–5 min easy

    1 h
    Save Send
  • RunningHills & climbingDifficulty 2 of 5 — Moderate

    Hill Sprints

    8–10 × 10–12 s maximal uphill sprints, full recovery

    40 minInspired by Renato Canova
    Save Send

NOT HERE? DESCRIBE IT.

Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.

Open Forge Plan a block with your coach

Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.