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Form Sprint Development

Professional form sprint protocol using 10-second sprints integrated with endurance
1h 35m Duration
10
Intensity
60
Training stress
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Workout Segments

Pro Team Warmup

Progressive WorldTour team warmup with neuromuscular activation
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Duration 15m
mode_heat
Intensity 4
bolt
Power 50% - 85% FTP
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Heart Rate 65% - 80% Max HR

10sec Form Sprint

Single 10-second maximum cadence form sprint
timer
Duration 10s
mode_heat
Intensity 10
bolt
Power 120% - 150% FTP
favorite
Heart Rate 80% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
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Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

10sec Form Sprint

Single 10-second maximum cadence form sprint
timer
Duration 10s
mode_heat
Intensity 10
bolt
Power 120% - 150% FTP
favorite
Heart Rate 80% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
timer
Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

10sec Form Sprint

Single 10-second maximum cadence form sprint
timer
Duration 10s
mode_heat
Intensity 10
bolt
Power 120% - 150% FTP
favorite
Heart Rate 80% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
timer
Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

10sec Form Sprint

Single 10-second maximum cadence form sprint
timer
Duration 10s
mode_heat
Intensity 10
bolt
Power 120% - 150% FTP
favorite
Heart Rate 80% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
timer
Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

10sec Form Sprint

Single 10-second maximum cadence form sprint
timer
Duration 10s
mode_heat
Intensity 10
bolt
Power 120% - 150% FTP
favorite
Heart Rate 80% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
timer
Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

Pro Zone 2 Block 45min

45-minute professional Zone 2 targeting lactate clearance
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Duration 45m
mode_heat
Intensity 4
bolt
Power 65% - 75% FTP
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Heart Rate 70% - 78% Max HR

10sec Form Sprint

Single 10-second maximum cadence form sprint
timer
Duration 10s
mode_heat
Intensity 10
bolt
Power 120% - 150% FTP
favorite
Heart Rate 80% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
timer
Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

10sec Form Sprint

Single 10-second maximum cadence form sprint
timer
Duration 10s
mode_heat
Intensity 10
bolt
Power 120% - 150% FTP
favorite
Heart Rate 80% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
timer
Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

10sec Form Sprint

Single 10-second maximum cadence form sprint
timer
Duration 10s
mode_heat
Intensity 10
bolt
Power 120% - 150% FTP
favorite
Heart Rate 80% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
timer
Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

10sec Form Sprint

Single 10-second maximum cadence form sprint
timer
Duration 10s
mode_heat
Intensity 10
bolt
Power 120% - 150% FTP
favorite
Heart Rate 80% - 95% Max HR

Pro Recovery Cooldown

Extended professional cooldown for optimal adaptation
timer
Duration 15m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 68% Max HR