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MTB - Sprint Workout #2

Duration: 0:42:40
  • AVG: 64 %FTP
  • MIN: 55 %FTP
  • MAX: 165 %FTP
Author:
ROUVY
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
132
99
66
33
0
time
%FTP

Description of workout

Today you have a short sprints 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 your body.

Main part - Sprint session
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 two 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 today's workout called Sprint Workout.
0:01:00 0:00:08 Hope you are well rested and ready for another tough training session.
0:01:30 0:00:06 Today you will do a short sprint training.
0:02:00 0:00:05 You have already done this training.
0:02:30 0:00:10 Do you remember it from last week? Well, let's do it again and you can compare how you have improved over the week.
0:03:00 0:00:06 For now, start as usual with a ten minute warm up.
0:03:06 0:00:06 Try a slightly higher cadence (100-110 rpm) than usual.
0:04:30 0:00:10 Want to improve your speed?
0:04:40 0:00:06 If so, this workout is perfect for you.
0:06:00 0:00:08 This workout 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 After that there are two sets of sprints to improve your absolute speed.
0:08:00 0:00:06 Try to perform as high as possible on all reps.
0:09:00 0:00:08 Only one minute of warm-up left, then resistance increases to 80% of your FTP.
0:10:10 0:00:07 Now the resistance is increasing, can you feel it?
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 a little bit of burning in your legs.
0:13:00 0:00:10 When the sprints start: Focus on a stable position!
0:13:10 0:00:07 You can injure yourself if you have bad posture.
0:14:00 0:00:06 First sprint in one minute, get ready!
0:14:55 0:00:05 5...4...3...2...1...
0:15:20 0:00:07 That was short but tough at the same time, wasn't it?
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 previously.
0:22:00 0:00:10 Only now they will be five seconds longer and have 20% less resistance.
0:22:30 0:00:05 Let's get to work!
0:23:10 0:00:07 The first one done, it was not that difficult, was it?
0:24:30 0:00:06 You get better with every interval.
0:25:10 0:00:05 Sprint! Sprint! Sprint!
0:25:40 0:00:06 The last hard part is coming up!
0:26:20 0:00:05 Last stretch in 5...4...3...2...1...
0:28:00 0:00:05 There you go, you did it!
0:30:00 0:00:10 The last part of this workout is three steps down with a soft pedal (90-100 rpm) for better recovery.
0:32:00 0:00:08 Even when you are cooling down: Do not forget to drink!
0:35:00 0:00:08 You can also have a recovery drink afterwards to speed up recovery.
0:36:00 0:00:10 And of course, remember to eat something nutritious within 30 minutes of finishing this workout.
0:40:30 0:00:07 It was great to see you in such good shape today!
0:42:00 0:00:07 Looking forward to the next workout with you.

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