9 Sprinting turbo session

(45 minutes)

Typically, sprinters have the ability to put out an impressive amount of power over short bursts, which enables them to hit the highest speeds at the most crucial time during a race. This session is designed with cadence and resistance in mind and focuses on short bursts of effort to maximise the amount of power generated. Try to keep a consistent pace and aim to increase your recovery pace over time to improve performance. - 10-minute warm-up in high Zone 1 - 12-mins low cadence sprints (6x10-second max sprint on the saddle with high resistance and low cadence, start at 30rpm, + 1 min 50 secs recovery between efforts) - 5-minute easy spin - 12-minute high cadence sprints (6x10-second max sprint off the saddle with lower resistance and high cadence 120-130rpm + 1 min 50 secs recovery time between efforts) - 6-minute cool-down in Zone 1

“Sprinters have the ability to put out an impressive amount of power over short bursts”