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1h Sprint Builder

A progressive workout targeting multiple sprint durations
1h Duration
10
Intensity
36
Training stress
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Workout Segments

Easy Warmup

Light intensity warm-up to prepare the body for exercise
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Duration 5m
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Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 65% Max HR

Build Warmup

Gradually increasing intensity to prepare for the main workout
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Duration 5m
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Intensity 3
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Power 55% - 70% FTP
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Heart Rate 65% - 75% Max HR

Sprint Prep Warmup

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Duration 10m
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Intensity 4
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Power 60% - 85% FTP
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Heart Rate 65% - 85% Max HR

Peak Sprint 15s

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Duration 15s
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Intensity 10
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Power 200% - 300% FTP
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Heart Rate 90% - 100% Max HR

Sprint Recovery

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Duration 9m
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Intensity 2
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Power 40% - 50% FTP
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Heart Rate 60% - 65% Max HR

Peak Sprint 30s

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Duration 30s
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Intensity 10
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Power 180% - 250% FTP
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Heart Rate 90% - 100% Max HR

Sprint Recovery

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Duration 9m
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Intensity 2
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Power 40% - 50% FTP
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Heart Rate 60% - 65% Max HR

Peak Sprint 30s

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Duration 30s
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Intensity 10
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Power 170% - 230% FTP
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Heart Rate 90% - 100% Max HR

Sprint Recovery

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Duration 6m
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Intensity 2
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Power 40% - 50% FTP
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Heart Rate 60% - 65% Max HR

Endurance

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Duration 10m
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Intensity 4
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Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Cool Down

Gradually decreasing intensity to safely end the workout
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Duration 5m
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Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 65% Max HR