5 Sprint workouts
Sprinting ranges from about 5 seconds up to 30 seconds, but can rise as high as 3 minutes in duration at lower but still highly anaerobic power outputs. Regardless of their durations, sprints are all-out efforts. Workouts that fall towards the truly sprinting end of this range and require enough repetition to ensure improvement in sprint capabilities, muscle endurance and aerobic capacity.
The goal is primarily to increase the amount of force riders can apply to the pedals. In the interim, a fair amount of aerobic endurance riding is accumulated making aerobic efficiency a secondary aim.
By working at very high outputs for only brief periods of time, your muscles experience the type of work that encourages improvements in capacity – anaerobic capacity in this case.
By effectively increasing your ability to drive the pedals, one half of the strengthendurance combination is satisfied, paving the way for higher power during short efforts, as well as a higher FTP due to greater muscular capabilities.
Increase or reduce the workout intensity as necessary so that each interval is challenging but can be completed in its entirety. Try to keep your cadence above 100rpm during each interval, then above 85rpm during the endurance valleys.
The session “Fuji”
This consists of 9x20-second all-out efforts at 200% FTP, each separated by 4 minutes of active recovery at 65% of FTP.
“By increasing your ability to drive the pedals, one half of the strengthendurance combination is satisfied”