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MTB - Sprint Workout
Duration: 0:51:00
- AVG: 67 %FTP
- MIN: 55 %FTP
- MAX: 165 %FTP
Sharing level: Public workout
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Description of workout
Today you have a short sprint workout. This workout consists of short sprints that will improve your finishing speed.
Warm-up (10 minutes)
Easy pedaling with a slightly higher cadence (100 - 110 rpm) to warm up your body.
Main part
The main part will start with a tempo interval (5 minutes) to increase the temperature of the muscles and activate the cardiovascular system. Then there are three sets of sprints to improve your absolute speed. Try to perform as high as possible on all repetitions.
Cool down (15 minutes)
Three steps rump down with slight pedaling (90 - 100 rpm) for better recovery.
Author: Mgr. Jakub Kadlec
Warm-up (10 minutes)
Easy pedaling with a slightly higher cadence (100 - 110 rpm) to warm up your body.
Main part
The main part will start with a tempo interval (5 minutes) to increase the temperature of the muscles and activate the cardiovascular system. Then there are three sets of sprints to improve your absolute speed. Try to perform as high as possible on all repetitions.
Cool down (15 minutes)
Three steps rump down with slight pedaling (90 - 100 rpm) for better recovery.
Author: Mgr. Jakub Kadlec
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to the tenth workout called Sprint Workout. |
| 0:01:00 | 0:00:10 | You have ridden a similar workout in this plan before, but today's session is longer by four sprints. |
| 0:02:00 | 0:00:08 | Hopefully you are well rested and ready for another tough training session. |
| 0:03:00 | 0:00:06 | For now, start as usual with a ten minute warm up. |
| 0:03:30 | 0:00:07 | Try a slightly higher cadence (100-110 rpm) than usual. |
| 0:04:30 | 0:00:05 | If you'd like to improve your speed, |
| 0:04:35 | 0:00:05 | then this workout is for you! |
| 0:06:00 | 0:00:07 | It consists of short sprints to improve your sprint finishes. |
| 0:06:40 | 0:00:12 | The main part begins with a tempo interval (5 minutes) to increase muscle temperature and activate the cardiovascular system. |
| 0:07:30 | 0:00:07 | There are then three sets of sprints to improve your absolute speed. |
| 0:08:00 | 0:00:06 | Do your best for each one. |
| 0:09:00 | 0:00:08 | Only one minute of warm-up left, then resistance increases to 80% of your FTP. |
| 0:10:10 | 0:00:06 | Now you should feel the resistance increasing. |
| 0:11:00 | 0:00:10 | You should be able to talk at this level of intensity. |
| 0:11:10 | 0:00:07 | But you should also feel some burning in your legs. |
| 0:13:00 | 0:00:10 | When the sprints start: Focus on a stable position! |
| 0:13:10 | 0:00:06 | You can injure yourself if your posture is not good on the bike. |
| 0:14:00 | 0:00:05 | First sprint in one minute, get ready! |
| 0:14:55 | 0:00:05 | 5...4...3...2...1... |
| 0:15:20 | 0:00:07 | You may have found that short but quite challenging. |
| 0:16:10 | 0:00:05 | GO!GO!GO! |
| 0:17:00 | 0:00:06 | You are halfway there, keep it up! |
| 0:18:00 | 0:00:06 | Well done, only one more to go. |
| 0:19:30 | 0:00:05 | First part done. |
| 0:19:40 | 0:00:07 | You have three minutes to rest, so make the most of it. |
| 0:21:40 | 0:00:07 | You have almost the same intervals ahead of you as before. |
| 0:22:00 | 0:00:10 | The only difference is that they will be five seconds longer. And they will have 20% less resistance. |
| 0:22:30 | 0:00:05 | Let's get to work! |
| 0:23:10 | 0:00:05 | The first one is done! |
| 0:24:30 | 0:00:06 | You get better with every interval. |
| 0:25:10 | 0:00:05 | Sprint hard! |
| 0:25:40 | 0:00:06 | The last hard part is just ahead of you! |
| 0:26:20 | 0:00:06 | Last stretch in 5...4...3...2...1.. |
| 0:28:00 | 0:00:05 | You did it! |
| 0:28:30 | 0:00:07 | Now only the last set of intervals awaits you. |
| 0:29:00 | 0:00:10 | These intervals are the same as the second set of intervals you just rode. |
| 0:29:10 | 0:00:10 | Only difference is that those you will be riding in a few seconds will be 5 seconds longer. |
| 0:30:30 | 0:00:07 | Check your position on the bike and get ready for action! |
| 0:31:10 | 0:00:10 | Even though it's only 20 seconds, it's so not easy. |
| 0:31:20 | 0:00:06 | You are doing well! |
| 0:32:00 | 0:00:05 | Sprint now! |
| 0:32:40 | 0:00:05 | Two down, two to go! |
| 0:33:00 | 0:00:07 | Get a bit of rest before the next sprint. |
| 0:33:30 | 0:00:07 | You are unstoppable, keep going! |
| 0:34:00 | 0:00:07 | You are almost there, just one more to go. |
| 0:34:34 | 0:00:06 | Final sprint in 5...4...3...2...1... |
| 0:34:50 | 0:00:05 | GO! |
| 0:35:30 | 0:00:07 | Congratulations! You are done with the intensity for today. |
| 0:36:00 | 0:00:10 | The last part of this workout is three steps down, pedalling easily (90-100 rpm) for better recovery. |
| 0:38:00 | 0:00:07 | Even when you are cooling down: Do not forget to drink! |
| 0:41:00 | 0:00:08 | You can also drink a recovery drink afterwards to speed up recovery. |
| 0:43:00 | 0:00:09 | Remember to eat some carbohydrates and protein within 30 minutes of finishing this workout to aid recovery. |
| 0:47:00 | 0:00:07 | It was great to see you doing your best! |
| 0:48:30 | 0:00:07 | Looking forward to the next workout with you. |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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