1h Sprint Builder
A progressive workout targeting multiple sprint durations
1h
Duration
Intensity
Training Stress
Download This Workout
Create a free account to download this workout in FIT and ZWO formats. Add your FTP and HR max to get personalized workouts tailored to your fitness level.
Workout Breakdown
Easy Warmup
Light intensity warm-up to prepare the body for exercise
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR
Build Warmup
Gradually increasing intensity to prepare for the main workout
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
55% - 70% FTP
favorite
Heart Rate
65% - 75% Max HR
Sprint Prep Warmup
timer
Duration
10m
mode_heat
Intensity
4
bolt
Power
60% - 85% FTP
favorite
Heart Rate
65% - 85% Max HR
Peak Sprint 15s
timer
Duration
15s
mode_heat
Intensity
10
bolt
Power
200% - 300% FTP
favorite
Heart Rate
90% - 100% Max HR
Sprint Recovery
timer
Duration
9m
mode_heat
Intensity
2
bolt
Power
40% - 50% FTP
favorite
Heart Rate
60% - 65% Max HR
Peak Sprint 30s
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
180% - 250% FTP
favorite
Heart Rate
90% - 100% Max HR
Sprint Recovery
timer
Duration
9m
mode_heat
Intensity
2
bolt
Power
40% - 50% FTP
favorite
Heart Rate
60% - 65% Max HR
Peak Sprint 30s
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
170% - 230% FTP
favorite
Heart Rate
90% - 100% Max HR
Sprint Recovery
timer
Duration
6m
mode_heat
Intensity
2
bolt
Power
40% - 50% FTP
favorite
Heart Rate
60% - 65% Max HR
Endurance
timer
Duration
10m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Cool Down
Gradually decreasing intensity to safely end the workout
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR