Sprint Ladder 8-12-16 s
Three rounds of 8, 12 and 16-second all-out sprints with 4 to 5 minutes at 65% FTP after each sprint. The file uses 200% FTP as the sprint target.
- Duration
- 1 h 10 min 48 s
- Workout Score
- 58
- Intensity Ratio
- 0.70
- Blocks
- 20
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
65% FTP
200% FTP
65% FTP
200% FTP
65% FTP
200% FTP
65% FTP
200% FTP
65% FTP
200% FTP
65% FTP
200% FTP
65% FTP
200% FTP
65% FTP
200% FTP
65% FTP
200% FTP
65% FTP
55% 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 | 20 min | 65% FTP | 163 W | Z2 |
| 2 | Work: all-out sprint | 8 s | 200% FTP | 500 W | Z7 |
| 3 | Recovery | 4 min | 65% FTP | 163 W | Z2 |
| 4 | Work: all-out sprint | 12 s | 200% FTP | 500 W | Z7 |
| 5 | Recovery | 4 min | 65% FTP | 163 W | Z2 |
| 6 | Work: all-out sprint | 16 s | 200% FTP | 500 W | Z7 |
| 7 | Recovery | 5 min | 65% FTP | 163 W | Z2 |
| 8 | Work: all-out sprint | 8 s | 200% FTP | 500 W | Z7 |
| 9 | Recovery | 4 min | 65% FTP | 163 W | Z2 |
| 10 | Work: all-out sprint | 12 s | 200% FTP | 500 W | Z7 |
| 11 | Recovery | 4 min | 65% FTP | 163 W | Z2 |
| 12 | Work: all-out sprint | 16 s | 200% FTP | 500 W | Z7 |
| 13 | Recovery | 5 min | 65% FTP | 163 W | Z2 |
| 14 | Work: all-out sprint | 8 s | 200% FTP | 500 W | Z7 |
| 15 | Recovery | 4 min | 65% FTP | 163 W | Z2 |
| 16 | Work: all-out sprint | 12 s | 200% FTP | 500 W | Z7 |
| 17 | Recovery | 4 min | 65% FTP | 163 W | Z2 |
| 18 | Work: all-out sprint | 16 s | 200% FTP | 500 W | Z7 |
| 19 | Recovery | 5 min | 65% FTP | 163 W | Z2 |
| 20 | Cool-down | 10 min | 55% FTP | 138 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)10 min · 14%
- Z2 Endurance (56 to 75% FTP)59 min · 83%
- Z7 Neuromuscular (above 150% FTP)1 min 48 s · 3%
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.
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.