3h 35m Pro Sprinter Training
A professional-level workout for developing elite sprint capabilities
3h 35m
Duration
Intensity
Training Stress
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Workout Breakdown
Easy Warmup
Light intensity warm-up to prepare the body for exercise
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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
Build Warmup
Gradually increasing intensity to prepare for the main workout
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
55% - 70% FTP
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Heart Rate
65% - 75% Max HR
Endurance
timer
Duration
50m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
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Heart Rate
70% - 80% Max HR
Peak Sprint 15s
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Duration
15s
mode_heat
Intensity
10
bolt
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
bolt
Power
40% - 50% FTP
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Heart Rate
60% - 65% Max HR
Endurance
timer
Duration
30m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Race Attack 2m
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Duration
2m
mode_heat
Intensity
10
bolt
Power
130% - 180% 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
40m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Sprint Leadout 1m
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Duration
1m
mode_heat
Intensity
10
bolt
Power
110% - 130% FTP
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Heart Rate
85% - 95% Max HR
Peak Sprint 30s
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
180% - 250% 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
20m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Peak Sprint 30s
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
170% - 230% 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
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