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RideSprint

Standing Starts

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

Time
58 min
Hard
1:20
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

Warm up 15 min building from 50% to 75% FTP. 8 × (10 s maximal standing-start sprint from nearly stopped in a big gear, 4 min easy at 50% FTP). Note: 6–10 starts of 8–12 s. 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

4 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2
8×sprints

Sprint

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

10 secZ5

Easy

4 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
49–52% FTP

Scaled version

5 starts in a moderate gear.

Build the scaled version in Forge

About this session

What it trains

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

Who it's for

Sprinters, track riders and criterium racers.

Related workouts

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