Form Sprint Development
Professional form sprint protocol using 10-second sprints integrated with endurance
1h 35m
Duration
Intensity
Training Stress
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Workout Breakdown
Pro Team Warmup
Progressive WorldTour team warmup with neuromuscular activation
timer
Duration
15m
mode_heat
Intensity
4
bolt
Power
50% - 85% FTP
favorite
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
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
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
timer
Duration
45m
mode_heat
Intensity
4
bolt
Power
65% - 75% FTP
favorite
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