YourIntervalsSprint Pro
Standing Starts
Six 20-second sprints from low cadence. Explosive, then fully recover.
011 min22 min34 min45 min
Duration45 min
DifficultyVery Hard
TSS (est.)43
Intensity factor0.76
Workout structure
15 min 45→70 % + 6 × (20 s all-out + 4:40 @ 50 %). Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 70 % FTP15 min
- 6 × repeat20 s all-out + 4:40 @ 50 %30 min
- Standing StartAll-out · ERG released20 s
- Recovery50 % FTP · 125 W at 250 W4 min 40 s
Why ride Standing Starts?
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.