YourIntervalsSprint Pro
Neuromuscular Power
Three sets of four 10-second maximal sprints to develop peak power.
011 min22 min34 min45 min
Duration45 min
DifficultyHard
TSS (est.)33
Intensity factor0.67
Workout structure
12 min 45→70 % + 3 × (4 × (10 s all-out + 1:50 @ 50 %) + 2 min @ 50 %) + 3 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 70 % FTP12 min
- 3 × repeat4 × (10 s all-out + 1:50 @ 50 %) + 2 min @ 50 %30 min
- 4 × repeat10 s all-out + 1:50 @ 50 %8 min
- All-out SprintAll-out · ERG released10 s
- Recovery50 % FTP · 125 W at 250 W1 min 50 s
- Recovery50 % FTP · 125 W at 250 W2 min
- Cool-down65 % → 40 % FTP3 min
Why ride Neuromuscular Power?
Short maximal sprints with long, easy recoveries. During sprints YourIntervals releases ERG mode so the trainer doesn't fight you — you control the effort.
When to use it
Occasionally, when you're fresh and want to train acceleration and peak power.
Recovery
Each sprint is brief, but quality drops quickly when you're tired. Stop when your sprints get noticeably weaker.
Riding tips
- Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
- Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.
- The trainer is released during free-ride segments — you control the effort.