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Sprint drills 3 | Lidl-Trek

Duration: 1:15:00
  • AVG: 51 %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 eleventh workout of this plan called Sprint drills W3.
0:01:00 0:00:07 This is your third time doing this workout, so you should know what to expect.
0:01:30 0:00:07 Let's start your warm-up at 60% of your FTP.
0:02:00 0:00:08 After a few minutes at the 60% level, the resistance will be increased in three steps up to 80%
0:02:30 0:00:08 You can compare your performance with the previous two workouts.
0:03:00 0:00:07 Each week of this plan should make you feel stronger.
0:03:30 0:00:06 The reistance is already increasing!
0:06:00 0:00:08 Well done! That was the hardest part of the warm-up. Now pedal with your right leg only.
0:06:10 0:00:09 To keep you going, you now have four one-legged intervals at a slightly higher intensity than endurance pace.
0:06:20 0:00:07 Keep your cadence in a comfortable range.
0:08:00 0:00:06 Now engage both legs.
0:08:10 0:00:08 Focus on maintaining proper posture and ensure that you are sitting solidly on the bike.
0:08:20 0:00:06 Avoid gripping the handlebars too tightly.
0:08:30 0:00:10 For optimal performance, let your hands rest lightly on top of the handlebars and allow your core and body to provide stability.
0:09:00 0:00:06 It's left leg time!
0:11:00 0:00:08 For the next two minutes you can pedal with both legs.
0:12:00 0:00:07 Once again it's time for the right leg!
0:14:00 0:00:09 The right leg interval is over. Now you have two minutes of normal pedalling and then the last one- legged interval.
0:15:00 0:00:06 Use your left leg!
0:16:00 0:00:07 The warm-up is followed by the main part of the workout.
0:17:00 0:00:06 The main part is divided into two blocks.
0:18:00 0:00:08 Each block consists of six high-intensity sprints at highest possible cadence.
0:19:00 0:00:08 Each sprint will last for fifteen seconds and will be at 150% of your FTP.
0:19:30 0:00:08 This workout is designed to improve your anaerobic and sprinting abilities.
0:20:00 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.
0:20:30 0:00:08 This training will improve your top speed without overloading your muscles.
0:21:00 0:00:12 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.
0:22:00 0:00:08 Focus on your breathing as you will definitely be out of breath during this workout.
0:24:40 0:00:06 The first sprint is here, let's go!
0:25:10 0:00:05 The first one is done!
0:26:00 0:00:08 Now pedal at a higher cadence. This will reduce muscle soreness before the next interval.
0:27:40 0:00:05 Increase your cadence!
0:27:45 0:00:05 ...and SPRINT!
0:28:30 0:00:08 Don't forget to take small sips throughout your workout to stay hydrated.
0:29:00 0:00:08 When you ride indoors, you tend to sweat a lot more than you normally do.
0:29:30 0:00:08 And with that sweat, you lose a lot of minerals and fluids that are important for your performance.
0:30:00 0:00:08 You need to replenish all the minerals you have lost, so an electrolyte drink is recommended.
0:30:35 0:00:06 Let's smash the next interval!
0:32:00 0:00:08 There are three intervals down and three to go, which means that you are half way through the first part.
0:33:00 0:00:05 Get ready for another one!
0:33:50 0:00:05 Push harder!
0:34:30 0:00:07 First set of intervals completed!
0:35:00 0:00:08 Now you can rest for a few minutes. Then we tackle the second set of intervals.
0:35:30 0:00:07 During the following intervals, pay attention to your posture.
0:36:00 0:00:07 You should be using your core, but have a relaxed posture.
0:37:00 0:00:07 The main movement should come from the hips.
0:38:00 0:00:08 Try to avoid unnecessary movements. This will prevent you from injuring yourself.
0:39:00 0:00:07 These intervals are the same as the first part of today's session.
0:40:00 0:00:08 You have completed the first part like a pro, so you should be able to do this as well.
0:41:45 0:00:05 GO! GO!
0:43:00 0:00:07 Even if you are out of breath, do not forget to drink.
0:44:30 0:00:07 Focus on correct posture because the next sprint is coming!
0:46:00 0:00:07 You are halfway through the second set of intervals.!
0:48:10 0:00:06 You are unstoppable!
0:52:00 0:00:07 Now rest a bit and only the last set of intervals remains.
0:58:00 0:00:06 Now let's get back to work!
0:58:45 0:00:06 Come on, come on!
1:01:00 0:00:06 Let's smash the next interval!
1:03:00 0:00:08 You are two intervals down, which means you have two to go.
1:04:00 0:00:08 You are doing great, keep up the pace for the next few intervals!
1:06:00 0:00:07 You have the last interval ahead of you!
1:07:30 0:00:06 Go for it! This is the last interval.
1:09:00 0:00:07 Well done, that was all the intensity for today.
1:10:00 0:00:08 Riding at 90 rpm for at least 10 minutes will help your muscles recover faster.
1:12:00 0:00:08 Hope you feel even better and stronger than you did the first time you did this workout.
1:13:00 0:00:07 Even if you are cooling down, remember to drink.
1:14:00 0:00:07 Hope you enjoyed this workout and see you next time!

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