All tests
Sprint Test · 35 min
SPRINT TEST
After a thorough warmup, do 5 all-out 10-second sprints with 3 minutes of easy spinning between each. The test measures peak 1-s, 5-s, 10-s, and 30-s power (the 30-s is a fatigue-resistance check). The best 10-s effort determines your peak sprint score.
What it measures
This test contributes to the Sprint axis of your five-axis capability radar. The score is the highest valid score across any test of this type, weighted by power-to-body-weight for power-based tests.
Sprint axisTest Protocol
13 phases, 35 minutes total. The runner paces each phase automatically when a smart trainer in ERG mode is connected.
10
min
WarmupStart
50% FTP (easy)
3
min
3-min opener
90% FTP
5
min
Recovery
40% FTP (easy)
10
sec
Sprint 1
300% FTP (all-out)
3
min
Sprint 1 rest
30% FTP (easy)
10
sec
Sprint 2
300% FTP (all-out)
3
min
Sprint 2 rest
30% FTP (easy)
10
sec
Sprint 3
300% FTP (all-out)
3
min
Sprint 3 rest
30% FTP (easy)
10
sec
Sprint 4
300% FTP (all-out)
3
min
Sprint 4 rest
30% FTP (easy)
10
sec
Sprint 5
300% FTP (all-out)
5
min
CooldownEnd
50% FTP (easy)
Requirements
- • Power meter with high sample rate (≥1 Hz, ideally 5-10 Hz) — many trainers report 1-s but smoothing matters.
- • Fresh legs (3-5 days since the last hard session).
- • Out of the saddle from the start of each sprint — seated sprints are ~20% lower.
Watch out
- • Do NOT spin a high gear — start in a hard gear (~53×17 or similar) to maximize peak torque.
- • Bail on the 5th sprint if your form breaks — a torn hamstring is not worth the data.
- • The first sprint is usually the best. Don't get discouraged if subsequent sprints are lower.
Requires: smart trainer (ERG mode recommended) or power meter.