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3h 35m Pro Sprinter Training

A professional-level workout for developing elite sprint capabilities
3h 35m Duration
10
Intensity
142
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

Endurance

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Duration 50m
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Intensity 4
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Power 56% - 75% FTP
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Heart Rate 70% - 80% 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

Endurance

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Duration 30m
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Intensity 4
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Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Race Attack 2m

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Duration 2m
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Intensity 10
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Power 130% - 180% FTP
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Heart Rate 90% - 100% Max HR

Long Recovery

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

Endurance

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Duration 40m
mode_heat
Intensity 4
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Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Sprint Leadout 1m

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Duration 1m
mode_heat
Intensity 10
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Power 110% - 130% FTP
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Heart Rate 85% - 95% Max HR

Peak Sprint 30s

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Duration 30s
mode_heat
Intensity 10
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Power 180% - 250% 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 20m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Peak Sprint 30s

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Duration 30s
mode_heat
Intensity 10
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Power 170% - 230% 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

Cool Down

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