We're actively working on the new Rider's portal!
We value your opinion – leave us feedback to help us improve.
Try it Now

Sprint Drills | Lidl-Trek

Duration: 1:09:00
  • AVG: 49 %FTP
  • MIN: 36 %FTP
  • MAX: 150 %FTP
Author:
ROUVY
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
120
90
60
30
0
time
%FTP

Description of workout

Improve your sprinting technique with these useful sprint drills to help with your power during your race when you need to attack or perform your best over the finish line. Increase your cadence before and during each sprint interval.The "Sprint drills" session is an intensive cycling workout that ramps up in four stages.


Key point:
Do one leg bursts so that you concentrate as much as possible on pulling with one leg into the circle. Ideally, you want to stay firm in the saddle and engage your core muscles.

Workout instructions

Time from start Show time Text
0:00:10 0:00:08 Welcome to the first workout of this plan called Sprint drills
0:00:20 0:00:08 This workout is designed to improve your anaerobic and sprinting abilities.
0:01:00 0:00:07 Let's start your warm-up at 60% of your FTP.
0:02:00 0:00:08 After a few minutes, the resistance will be increased in three steps up to 85%.
0:05:00 0:00:06 The reistance is already increasing!
0:07:00 0:00:09 To keep you going, you now have four intervals at a slightly higher intensity than endurance pace.
0:08:00 0:00:07 Well done! That was the hardest part of the warm-up.
0:09:00 0:00:07 Shortly you will do a series of one-legged drills. Concentrate on smooth and circular pedal strokes.
0:09:08 0:00:06 These one-leg spins will help you activate your muscles to make your pedalling more efficient.
0:09:20 0:00:05 Soon you’ll do four intervals of one minute each. Switch legs at each interval.
0:09:54 0:00:05 First, use you right leg.
0:10:00 0:00:04 GO! Focus on smooth pedalling with your right leg.
0:11:00 0:00:05 Good! Start spinning now with both legs and recover a bit.
0:12:54 0:00:04 Next your left leg.
0:13:00 0:00:05 Go.
0:15:55 0:00:05 Get ready with your right leg.
0:18:55 0:00:05 One last time with your left leg.
0:20:30 0:00:08 This training will improve your top speed without overloading your muscles.
0:20:45 0:00:11 Fifteen seconds is not long enough for a high concentration of lactate to build up in the blood, so there is no risk of overloading.
0:22:10 0:00:08 Focus on your breathing as you will definitely be out of breath during this workout.
0:22:20 0:00:08 You will have enough time between sprints to let your heart rate drop.
0:23:00 0:00:12 The key to these sprints is to INCREASE your cadence before the sprint and then go for it at the highest possible cadence during.
0:25:40 0:00:06 The first sprint is here, let's go!
0:26:05 0:00:06 The first one is done!
0:27:00 0:00:09 Now pedal at a higher cadence. This will reduce muscle soreness before the next interval.
0:28:40 0:00:05 Increase your cadence!
0:28:45 0:00:05 ...and SPRINT!
0:29:30 0:00:08 Don't forget to take small sips throughout your workout to stay hydrated.
0:30:00 0:00:08 When you ride indoors, you tend to sweat a lot more than you normally do.
0:30:30 0:00:09 And with that sweat, you lose a lot of minerals and fluids that are important for your performance.
0:31:00 0:00:08 You need to replenish all the minerals you have lost, so an electrolyte drink is recommended.
0:31:35 0:00:06 Let's smash the next interval!
0:33:00 0:00:09 There are three intervals down and three to go, which means that you are half way through the first part.
0:34:00 0:00:07 Get ready for another one!
0:34:50 0:00:05 Push harder!
0:35:30 0:00:08 You are doing great, keep up the pace for the next few intervals!
0:37:45 0:00:05 SPRINT!
0:38:30 0:00:08 You have the last interval of the first block ahead of you!
0:39:30 0:00:08 Give it your all as you will have a longer rest period afterwards.
0:41:30 0:00:07 First set of intervals completed!
0:43:00 0:00:08 Now you can rest for a few minutes. Then come the second set of intervals.
0:45:00 0:00:07 During the following intervals, pay attention to your posture.
0:46:00 0:00:07 You should be using your core, but have a relaxed posture.
0:47:00 0:00:07 The main movement should come from the hips.
0:48:00 0:00:08 Try to avoid unnecessary movements. This will prevent you from injuring yourself.
0:50:00 0:00:06 Now let's get back to work!
0:51:30 0:00:07 These intervals are the same as the first part of today's session.
0:52:30 0:00:08 You have completed the first part like a pro, so you should be able to do this as well.
0:53:45 0:00:05 GO! GO!
0:55:00 0:00:07 Even if you are out of breath, do not forget to drink.
0:56:30 0:00:08 Focus on correct posture because the next sprint is coming!
0:58:00 0:00:07 You are halfway to the finish line!
1:01:00 0:00:06 You are unstoppable!
1:02:00 0:00:08 Now rest a bit and then only the last two intervals remain.
1:04:00 0:00:07 The last interval is here, go for it!
1:05:30 0:00:05 Give it your all!
1:06:30 0:00:07 Well done, that was all the intensity for today.
1:09:00 0:00:09 Riding at 90 rpm for at least 10 minutes will help your muscles recover faster.
1:11:00 0:00:08 Even if you are cooling down, remember to drink.
1:14:00 0:00:08 Looking forward to the next training session with you!

Videoi

This workout is not synchronized with specific video content.

LATEST RIDES ON WORKOUT

Date
Duration TSS IF Type of device
There are no rides on this workout