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RideSprint

Peak-Power Sprints

6–8 × 6–8 s maximal, 4–5 min easy

Time
57 min
Hard
0:49
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

Warm up 15 min building from 50% to 75% FTP. 7 × (7 s maximal sprint, 4 min 30 s easy at 50% FTP). Note: 6–8 sprints of 6–8 s. Cool down 10 min at 50% FTP.

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

Describe your own

The session

4 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2
7×sprints

Sprint

Maximal. Note: 6–8 sprints of 6–8 s

7 secZ5

Easy

4m 30s49–52% 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

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

Who it's for

Sprinters and anyone building punch.

Related workouts

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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.