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MyWhoosh Speed Sprints Workout

50% FTP 5 minutes175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes109% FTP 1 minute50% FTP 2 minutes80% FTP 5 minutes50% FTP 2 minutes100% FTP 3 minutes50% FTP 3 minutesFree Ride 30 seconds65% FTP 4 minutes 30 secondsFree Ride 30 seconds65% FTP 4 minutes 30 secondsFree Ride 30 seconds65% FTP 4 minutes 30 secondsFree Ride 30 seconds65% FTP 4 minutes 30 secondsFree Ride 30 seconds65% FTP 4 minutes 30 secondsFree Ride 30 seconds65% FTP 4 minutes 30 seconds50% FTP 4 minutes
RepeatsTimeWorkload
1x5 minutes50% FTP
2x10 seconds175% FTP
50 seconds50% FTP
1x2 minutes50% FTP
1x1 minute109% FTP
1x2 minutes50% FTP
1x5 minutes80% FTP
1x2 minutes50% FTP
1x3 minutes100% FTP
1x3 minutes50% FTP
6x30 secondsFree ride
4 minutes 30 seconds65% FTP
1x4 minutes50% FTP

Workout overview

⏱️ Duration:59 minutes
💪 Training Stress Score (TSS):51
🦵 Intensity Factor (IF):0.72

Zone distribution

😀 Active Recovery:19 minutes 40 seconds
🙂 Endurance:27 minutes
😐 Tempo:5 minutes
😅 Threshold:3 minutes
😰 VO2 Max:1 minute
🥵 Anaerobic:20 seconds
🚴 Free Ride:3 minutes

Workout description

Today we are looking for leg speed! With no target power in the sprints, you can focus on fast legs for the effort.

Power is not the focus, so with this in mind, the 'speed' intervals are performed as a 'free-ride' section.

The goal is long sprints with high cadence!.

Workout designed by: Kevin Poulton