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Cycling · Sprint

STANDING STARTS

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

Time · 1 hDifficulty · Difficulty 3 of 5 — HardHard

WHAT IT TRAINS

Torque and acceleration from low speed — race starts and corner exits.

WHO IT'S FOR

Sprinters, track riders and criterium racers.

HOW TO DO IT

  1. 01Warm up 15 minutes with a few accelerations.
  2. 02Roll to almost a stop in a big gear, then sprint out of the saddle for 8–12 seconds.
  3. 03Spin easy for 3–5 minutes. Repeat 6–10 times.
  4. 04Cool down 10 minutes.

SCALED VERSION

5 starts in a moderate gear.

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

CYCLING58min 20s

Standing Starts

8 × 10 s from almost a standstill, big gear, 3–5 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/standing-starts

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

8×Repeat

INTERVAL10 sec

Maximal standing-start sprint from nearly stopped in a big gear. Note: 6–10 starts of 8–12 s.

RECOVERY4 minTarget: 48.5-51.5% FTP

Easy.

COOLDOWN10 minTarget: 48.5-51.5% FTP

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