Step Up Sprints

Duration 43:15 TSS 47 IF 0.81 Has instructions Has RPM target

03:00 @ 55%

03:00 @ 65%

03:00 @ 80% @ 75RPM

02:00 @ 90%

03:00 @ 55%

00:15 @ 190%

00:15 @ 210%

00:15 @ 280%

04:00 @ 55% @ 85RPM

01:00 @ 69% @ 50RPM

01:00 @ 100% @ 75RPM

00:30 @ Free ride

05:00 @ 55% @ 85RPM

01:00 @ 100% @ 60RPM

01:00 @ 120% @ 85RPM

00:15 @ Free ride

05:00 @ 55% @ 85RPM

01:00 @ 100% @ 60RPM

01:00 @ 120% @ 85RPM

00:30 @ Free ride

05:00 @ 50%

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.

This workout is also available as Video workout by a MyWhoosh coach Si Bradeley