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2h Sprint Versatility

Develop versatility in your sprinting ability across multiple durations and situations
2h Duration
10
Intensity
75
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
mode_heat
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
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Peak Sprint 45s

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Duration 45s
mode_heat
Intensity 10
bolt
Power 170% - 230% FTP
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Heart Rate 90% - 100% Max HR

Long Recovery

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Duration 15m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
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Heart Rate 60% - 70% Max HR

Endurance

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

Anaerobic 1m 30s

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Duration 1m 30s
mode_heat
Intensity 10
bolt
Power 130% - 170% FTP
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Heart Rate 90% - 100% Max HR

Long Recovery

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Duration 10m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
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Heart Rate 60% - 70% Max HR

Endurance

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

Race Surge 1m

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Duration 1m
mode_heat
Intensity 10
bolt
Power 140% - 180% FTP
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Heart Rate 90% - 100% Max HR

Long Recovery

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Duration 10m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 70% Max HR

Endurance

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

Peak Sprint 20s

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Duration 20s
mode_heat
Intensity 10
bolt
Power 180% - 250% FTP
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Heart Rate 90% - 100% Max HR

Sprint Recovery

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

Cool Down

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