Sprint drills 5 | Lidl-Trek

Author:

ROUVY

Sharing level: Public workout

Difficulty

TSS

0:00

0:04

0:05

0:06

0:07

0:09

0:10

0:12

0:13

0:15

0:16

0:18

0:19

0:24

0:26

0:27

0:29

0:30

0:32

0:33

0:35

0:36

0:42

0:44

0:45

0:47

0:48

0:50

0:51

0:53

0:54

0:56

0:57

0:59

1:00

1:06

1:08

1:09

1:11

1:12

1:14

1:15

1:17

1:18

1:22

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 today's workout in this plan called Sprint drills 5.
0:01:00	0:00:09	As this is the fifth week of this training plan, this will be the fifth time that you will be riding this workout.
0:01:30	0:00:07	Let's start your warm-up at 60% of your FTP.
0:02:00	0:00:09	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 four workouts.
0:03:00	0:00:08	Each week of this plan should make you feel stronger.
0:04:00	0:00:06	The resistance is already increasing!
0:08:00	0:00:08	Well done! That was the hardest part of the warm-up.
0:09:00	0:00:07	Now pedal with your right leg only.
0:09:30	0:00:07	Keep your cadence in a comfortable range.
0:10:00	0:00:06	Now use both legs.
0:10:30	0:00:08	Focus on maintaining proper posture and ensure that you are sitting solidly on the bike.
0:11:00	0:00:07	Avoid gripping the handlebars too tightly.
0:11:30	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.
0:12:00	0:00:06	It's left leg time!
0:13:00	0:00:08	For the next two minutes you can pedal with both legs.
0:15:00	0:00:06	Once again it's time for the right leg!
0:16:00	0:00:09	The right leg interval is over. Now you have two minutes of normal pedalling and then the last one-legged interval.
0:18:00	0:00:06	Use your left leg!
0:19:00	0:00:08	The warm-up is followed by the main part of the workout.
0:20:00	0:00:07	The main part is divided into three blocks.
0:20:30	0:00:08	The first and last blocks consist of four high-intensity sprints at the highest possible cadence.
0:21:00	0:00:07	The middle section consists of six sprints.
0:21:30	0:00:08	Each sprint will last for fifteen seconds and will be at 150% of your FTP.
0:22:00	0:00:08	This workout is designed to improve your anaerobic and sprinting abilities.
0:22:30	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.
0:23:00	0:00:08	This training will improve your top speed without overloading your muscles.
0:24:00	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.
0:25:00	0:00:08	Focus on your breathing as you will definitely be out of breath during this workout.
0:26:40	0:00:07	The first sprint is here, let's go!
0:27:10	0:00:07	The first one is done!
0:28:00	0:00:08	Now pedal at a higher cadence. This will reduce muscle soreness before the next interval.
0:29:40	0:00:05	Increase your cadence...
0:29:45	0:00:06	...and SPRINT!
0:31:00	0:00:08	Don't forget to take small sips throughout your workout to stay hydrated.
0:31:20	0:00:08	When you ride indoors, you tend to sweat a lot more than you normally do.
0:31:40	0:00:08	And with that sweat, you lose a lot of minerals and fluids that are important for your performance.
0:32:00	0:00:08	You need to replenish all the minerals you have lost, so an electrolyte drink is recommended.
0:32:40	0:00:06	Let's smash the next interval!
0:34:00	0:00:07	Three intervals down and the last one to go.
0:35:50	0:00:05	Push harder!
0:36:30	0:00:07	First set of intervals completed!
0:37:00	0:00:08	Now you can rest for a few minutes. Then we tackle the second set of intervals.
0:38:00	0:00:08	During the following intervals, pay attention to your pedalling.
0:39:00	0:00:07	The main movement should come from the hips.
0:40:00	0:00:08	Try to avoid unnecessary movements. This will prevent you from injuring yourself.
0:41:00	0:00:06	Pedal in full circles.
0:42:00	0:00:08	You have completed the first part like a pro, so you should be able to do this as well.
0:44:45	0:00:05	GO! GO!
0:46:00	0:00:07	Even if you are out of breath, do not forget to drink.
0:47:00	0:00:08	Focus on pedalling correctly because the next sprint is coming.
0:50:40	0:00:05	5...4...3...2...1...
0:51:10	0:00:07	You are halfway through the second set of intervals!
0:55:00	0:00:06	You are unstoppable!
0:59:00	0:00:05	Get ready for the last one!
1:02:00	0:00:07	Now rest a bit and only the last set of intervals remain.
1:08:00	0:00:06	Now let's get back to work!
1:08:50	0:00:06	Come on, come on!
1:11:00	0:00:07	Let's smash the next interval!
1:13:00	0:00:08	You are two intervals down, which means you have two to go.
1:14:00	0:00:08	You are doing great, keep up the pace for the next few intervals!
1:17:30	0:00:07	Go for it! This is the last interval.
1:20:00	0:00:07	Well done, that was all the intensity for today.
1:22:00	0:00:08	Riding at 90 rpm for at least 10 minutes will help your muscles recover faster.
1:24:00	0:00:08	Hope you enjoyed this workout and see you next time!

Videoi

This workout is not synchronized with specific video content.

Date	User			Duration	TSS	IF	Type of device

There are no rides on this workout

Sprint drills 5 | Lidl-Trek

Description of workout

Workout instructions

Videoi

LATEST RIDES ON WORKOUT