MyWhoosh Sprint Starts Workout
| Repeats | Time | Workload |
|---|---|---|
| 1x | 4 minutes | 50% FTP |
| 1x | 3 minutes | 65% FTP |
| 1x | 3 minutes | 84% FTP@ 75 RPM |
| 1x | 2 minutes | 100% FTP |
| 1x | 3 minutes | 50% FTP |
| 2x | 10 seconds | 200% FTP |
| 50 seconds | 50% FTP | |
| 1x | 2 minutes | 50% FTP |
| 1x | 5 minutes | 83% FTP |
| 1x | 3 minutes 20 seconds | 50% FTP |
| 1x | 10 seconds | Free ride |
| 1x | 30 seconds | 50% FTP |
| 1x | 3 minutes 30 seconds | 81% FTP@ 50 RPM |
| 1x | 10 seconds | Free ride |
| 1x | 3 minutes | 50% FTP |
| 1x | 30 seconds | Free ride |
| 1x | 3 minutes | 60% FTP |
| 1x | 10 seconds | Free ride |
| 1x | 30 seconds | 50% FTP |
| 1x | 3 minutes 30 seconds | 81% FTP@ 50 RPM |
| 1x | 10 seconds | Free ride |
| 1x | 3 minutes | 50% FTP |
| 1x | 30 seconds | Free ride |
| 1x | 6 minutes 40 seconds | 50% FTP |
Workout overview
⏱️ Duration:52 minutes
💪 Training Stress Score (TSS):50
🦵 Intensity Factor (IF):0.75
Zone distribution
😀 Active Recovery:27 minutes 40 seconds
🙂 Endurance:6 minutes
😐 Tempo:15 minutes
😅 Threshold:2 minutes
😰 VO2 Max:-
🥵 Anaerobic:20 seconds
🚴 Free Ride:1 minute 40 seconds
Workout description
Perfecting your explosivity and power with sprint starts.
This workout builds on the previous sessions' sprint technique and torque work.
We will simulate a series of efforts, working on your initial explosive power, high-torque starts, and how to get up to speed quick! You can complete this workout in ERG.
Mode, as the sprints will be completed during a 'free ride' section.
So it is up to you to adjust your gears.
Workout designed by: Elliot Lipski