Sprint 10×30 s
Ten short sprint efforts with easy recovery between them.
- Duration
- 52 min 30 s
- Workout Score
- 53
- Intensity Ratio
- 0.78
- Blocks
- 21
Free, no account needed. The file is created in your browser and stores targets as a share of FTP, so Zwift and other apps that import .zwo files scale them to your FTP.
Interval profile
60% FTP
150% FTP
50% FTP
150% FTP
50% FTP
150% FTP
50% FTP
150% FTP
50% FTP
150% FTP
50% FTP
150% FTP
50% FTP
150% FTP
50% FTP
150% FTP
50% FTP
150% FTP
50% FTP
150% FTP
50% FTP
Intervals
Targets are a percentage of FTP. Watts are shown for an FTP of 250 W; set your own FTP to recalculate them. Nothing is saved.
| # | Block | Duration | Target | Watts | Zone |
|---|---|---|---|---|---|
| 1 | Warm-up | 15 min | 60% FTP | 150 W | Z2 |
| 2 | Work | 30 s | 150% FTP | 375 W | Z6 |
| 3 | Recovery | 2 min 30 s | 50% FTP | 125 W | Z1 |
| 4 | Work | 30 s | 150% FTP | 375 W | Z6 |
| 5 | Recovery | 2 min 30 s | 50% FTP | 125 W | Z1 |
| 6 | Work | 30 s | 150% FTP | 375 W | Z6 |
| 7 | Recovery | 2 min 30 s | 50% FTP | 125 W | Z1 |
| 8 | Work | 30 s | 150% FTP | 375 W | Z6 |
| 9 | Recovery | 2 min 30 s | 50% FTP | 125 W | Z1 |
| 10 | Work | 30 s | 150% FTP | 375 W | Z6 |
| 11 | Recovery | 2 min 30 s | 50% FTP | 125 W | Z1 |
| 12 | Work | 30 s | 150% FTP | 375 W | Z6 |
| 13 | Recovery | 2 min 30 s | 50% FTP | 125 W | Z1 |
| 14 | Work | 30 s | 150% FTP | 375 W | Z6 |
| 15 | Recovery | 2 min 30 s | 50% FTP | 125 W | Z1 |
| 16 | Work | 30 s | 150% FTP | 375 W | Z6 |
| 17 | Recovery | 2 min 30 s | 50% FTP | 125 W | Z1 |
| 18 | Work | 30 s | 150% FTP | 375 W | Z6 |
| 19 | Recovery | 2 min 30 s | 50% FTP | 125 W | Z1 |
| 20 | Work | 30 s | 150% FTP | 375 W | Z6 |
| 21 | Cool-down | 10 min | 50% FTP | 125 W | Z1 |
Time in power zones
Zones follow the 7-zone model used across TrainCraft, measured as a percentage of FTP.
- Z1 Active recovery (up to 55% FTP)32 min 30 s · 62%
- Z2 Endurance (56 to 75% FTP)15 min · 29%
- Z6 Anaerobic (121 to 150% FTP)5 min · 10%
How the numbers are calculated
Duration is the sum of all blocks. Workout Score and Intensity Ratio are calculated from the interval targets with the same formula as the TrainCraft workout builder, where one steady hour at 100% FTP scores 100. Warm-up and cool-down blocks in this workout hold a single target, so they count at the percentage shown in the table.
This workout is also a built-in template in the TrainCraft workout builder. Open it there to change the intervals and save it to your library. Open in the workout builder
Similar workouts
Want a different version?
Change durations and targets in the workout builder, or read the training plan guides to see where sessions like this fit into a week.