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RideAnaerobic

Sprint Sandwich

4–6 × (20 s sprint · 40 s hard · 20 s sprint), 5 min easy

Time
57 min
Hard
6:40
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

Warm up 15 min building from 50% to 75% FTP. 5 × (20 s sprint all-out, 40 s hard at 120% FTP, 20 s sprint all-out, 5 min easy at 50% FTP). Note: 4–6 sets. 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

6 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2
5×sprints

Sprint

All-out

20 secZ5

Rep

Hard.

40 sec116–124% FTPZ5

Sprint

All-out

20 secZ5

Easy

4–6 sets

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
116–124% FTP
49–52% FTP

Scaled version

3 sandwiches.

Build the scaled version in Forge

About this session

What it trains

Sprinting, surviving and sprinting again — breakaway attacks and lead-outs.

Who it's for

Road and criterium racers.

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.