YourIntervalsSprint Free
Sprint Session
Eight 15-second all-out sprints. The trainer is released during sprints so you control the effort.
010 min20 min30 min40 min
Duration40 min
DifficultyHard
TSS (est.)35
Intensity factor0.73
Workout structure
12 min 45→70 % + 8 × (15 s all-out + 2:45 @ 50 %) + 4 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
- 8 × repeat15 s all-out + 2:45 @ 50 %24 min
- All-out SprintAll-out · ERG released15 s
- Recovery50 % FTP · 125 W at 250 W2 min 45 s
- Cool-down65 % → 40 % FTP4 min
Why ride Sprint Session?
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.