2h Sprint Versatility
Develop versatility in your sprinting ability across multiple durations and situations
2h
Duration
Intensity
Training Stress
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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
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Heart Rate
65% - 85% Max HR
Peak Sprint 15s
timer
Duration
15s
mode_heat
Intensity
10
bolt
Power
200% - 300% FTP
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Heart Rate
90% - 100% Max HR
Sprint Recovery
timer
Duration
9m
mode_heat
Intensity
2
bolt
Power
40% - 50% FTP
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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
Peak Sprint 45s
timer
Duration
45s
mode_heat
Intensity
10
bolt
Power
170% - 230% FTP
favorite
Heart Rate
90% - 100% Max HR
Long Recovery
timer
Duration
15m
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
favorite
Heart Rate
70% - 80% Max HR
Anaerobic 1m 30s
timer
Duration
1m 30s
mode_heat
Intensity
10
bolt
Power
130% - 170% FTP
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Heart Rate
90% - 100% Max HR
Long Recovery
timer
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
favorite
Heart Rate
70% - 80% Max HR
Race Surge 1m
timer
Duration
1m
mode_heat
Intensity
10
bolt
Power
140% - 180% FTP
favorite
Heart Rate
90% - 100% Max HR
Long Recovery
timer
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
favorite
Heart Rate
70% - 80% Max HR
Peak Sprint 20s
timer
Duration
20s
mode_heat
Intensity
10
bolt
Power
180% - 250% 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
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