Workout Library
elite Z7+ 52 min TSS ~35
Sprint 8x10s
Pure peak power. 8×10s at 250-300% FTP with 3-min recovery. Neuromuscular.
Training goal
Peak neuromuscular power. Eight 10-second all-out sprints at 250-300% FTP with 3-minute recovery. Targets fast-twitch fiber recruitment, peak power output, and sprint start mechanics. Pairs with Anaerobic 10x30s for a full sprint / anaerobic block.
Intervals
19 blocks · 52m 20s| # | Name | Duration | Power | Zone |
|---|---|---|---|---|
| 1 | Warmup | 15m 00s | 125→200 W | Z1 |
| 2 | Openers | 2m 00s | 200→250 W | Z3 |
| 3 | Main Set (1/8) > Sprint | 0m 10s | 700 W | Z7 |
| 4 | Main Set (1/8) > Recovery | 3m 00s | 113 W | Z1 |
| 5 | Main Set (2/8) > Sprint | 0m 10s | 700 W | Z7 |
| 6 | Main Set (2/8) > Recovery | 3m 00s | 113 W | Z1 |
| 7 | Main Set (3/8) > Sprint | 0m 10s | 700 W | Z7 |
| 8 | Main Set (3/8) > Recovery | 3m 00s | 113 W | Z1 |
| 9 | Main Set (4/8) > Sprint | 0m 10s | 700 W | Z7 |
| 10 | Main Set (4/8) > Recovery | 3m 00s | 113 W | Z1 |
| 11 | Main Set (5/8) > Sprint | 0m 10s | 700 W | Z7 |
| 12 | Main Set (5/8) > Recovery | 3m 00s | 113 W | Z1 |
| 13 | Main Set (6/8) > Sprint | 0m 10s | 700 W | Z7 |
| 14 | Main Set (6/8) > Recovery | 3m 00s | 113 W | Z1 |
| 15 | Main Set (7/8) > Sprint | 0m 10s | 700 W | Z7 |
| 16 | Main Set (7/8) > Recovery | 3m 00s | 113 W | Z1 |
| 17 | Main Set (8/8) > Sprint | 0m 10s | 700 W | Z7 |
| 18 | Main Set (8/8) > Recovery | 3m 00s | 113 W | Z1 |
| 19 | Cooldown | 10m 00s | 175→100 W | Z2 |
Zone distribution
Z1 39mZ2 10mZ3 2mZ7 1m
Training considerations
- Frequency: 1x per week, 72h between sprint sessions
- Best for: advanced → elite
- Target FTP%: Z7+ — stay near the middle of the range; ride the upper end only if you finish the prior block on target.
- Recovery: Pair with a Z1/Z2 day before and after; do not stack this on consecutive days.