Cycling · Anaerobic
SPRINT SANDWICH
4–6 × (20 s sprint · 40 s hard · 20 s sprint), 5 min easy
WHAT IT TRAINS
Sprinting, surviving and sprinting again — breakaway attacks and lead-outs.
WHO IT'S FOR
Road and criterium racers.
HOW TO DO IT
- 01Warm up 15 minutes.
- 0220 seconds sprint, 40 seconds hard (about 120% FTP), 20 seconds sprint.
- 035 minutes easy. Repeat 4–6 times.
- 04Cool down 10 minutes.
SCALED VERSION
3 sandwiches.
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 40s
Sprint Sandwich
4–6 × (20 s sprint · 40 s hard · 20 s sprint), 5 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/sprint-sandwich
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL20 sec
Sprint all-out.
INTERVAL40 secTarget: 116.4-123.6% FTP
Hard.
INTERVAL20 sec
Sprint all-out.
RECOVERY5 minTarget: 48.5-51.5% FTP
Easy. 4–6 sets.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingRace simulationDifficulty 4 of 5 — Very hard
Attack and Settle
3–5 × (30 s at 150%+ FTP → 6 min at 95–100%)
1 h 20 - CyclingAnaerobicDifficulty 5 of 5 — Elite
30/30 Maximal Repeats
2 × 8 × (30 s maximal / 30 s easy)
55 min
NOT HERE? DESCRIBE IT.
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