Step Up Sprints

• 03:00 @ 55% FTP
• 03:00 @ 65% FTP
• 03:00 @ 80% FTP @ 75RPM
• 02:00 @ 90% FTP
• 03:00 @ 55% FTP
• 00:15 @ 190% FTP
• 00:15 @ 210% FTP
• 00:15 @ 280% FTP
• 04:00 @ 55% FTP @ 85RPM
• 01:00 @ 69% FTP @ 50RPM
• 01:00 @ 100% FTP @ 75RPM
• 00:30 @ Free ride
• 05:00 @ 55% FTP @ 85RPM
• 01:00 @ 100% FTP @ 60RPM
• 01:00 @ 120% FTP @ 85RPM
• 00:15 @ Free ride
• 05:00 @ 55% FTP @ 85RPM
• 01:00 @ 100% FTP @ 60RPM
• 01:00 @ 120% FTP @ 85RPM
• 00:30 @ Free ride
• 05:00 @ 50% FTP

Enter FTP

These Step up sprints are slightly different to the sprint capacity that we are also doing in this phase - the Step up sprints load the legs gradually through the effort, culminating in a maximal, peak power sprint. This mimics a sprint lead out or even a track sprint.

This session aims to get you used to rolling a big gear and continually accelerating throughout the sprints: today's short but sharp session.