5 Sprint work­outs

Cycling Plus - - POWER -

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”

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