Step Up Sprints

Duration 43:15 TSS 47 IF 0.81 Has instructions

03:00 @ 55%

03:00 @ 65%

03:00 @ 80%

02:00 @ 90%

03:00 @ 55%

00:15 @ 190%

00:15 @ 210%

00:15 @ 280%

04:00 @ 55%

01:00 @ 69%

01:00 @ 100%

00:30 @ Free ride

05:00 @ 55%

01:00 @ 100%

01:00 @ 120%

00:15 @ Free ride

05:00 @ 55%

01:00 @ 100%

01:00 @ 120%

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. The purpose of this session, is to get you used to rolling a big gear and continually accelerating throughout the sprints. A short, but sharp session today.

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Step Up Sprints by coach Si Bradeley