Anaerobic and sprint workout

Uphill Sprints 6×15 s

Six 15-second all-out sprints, meant for a shallow 3 to 5% climb when ridden outdoors, each followed by 4 minutes 30 seconds at 65% FTP. The file uses 200% FTP as the sprint target.

Duration: 58 min 30 s
Workout Score: 52
Intensity Ratio: 0.73
Blocks: 14

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

20min
65% FTP

0min
200% FTP

5min
65% FTP

0min
200% FTP

5min
65% FTP

0min
200% FTP

5min
65% FTP

0min
200% FTP

5min
65% FTP

0min
200% FTP

5min
65% FTP

0min
200% FTP

5min
65% FTP

10min
55% FTP

0 min29 min59 min

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.

FTP

±1/5/10 W

250W

#	Block	Duration	Target	Watts	Zone
1	Warm-up	20 min	65% FTP	163 W	Z2
2	Work: all-out uphill sprint	15 s	200% FTP	500 W	Z7
3	Recovery	4 min 30 s	65% FTP	163 W	Z2
4	Work: all-out uphill sprint	15 s	200% FTP	500 W	Z7
5	Recovery	4 min 30 s	65% FTP	163 W	Z2
6	Work: all-out uphill sprint	15 s	200% FTP	500 W	Z7
7	Recovery	4 min 30 s	65% FTP	163 W	Z2
8	Work: all-out uphill sprint	15 s	200% FTP	500 W	Z7
9	Recovery	4 min 30 s	65% FTP	163 W	Z2
10	Work: all-out uphill sprint	15 s	200% FTP	500 W	Z7
11	Recovery	4 min 30 s	65% FTP	163 W	Z2
12	Work: all-out uphill sprint	15 s	200% FTP	500 W	Z7
13	Recovery	4 min 30 s	65% FTP	163 W	Z2
14	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 · 17%
Z2 Endurance (56 to 75% FTP)47 min · 80%
Z7 Neuromuscular (above 150% FTP)1 min 30 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

Anaerobic 6×90 s

58 min · Workout Score 79

Anaerobic 10×1 min

1 h · Workout Score 80

Sprints 8×10 s

1 h 3 min 20 s · Workout Score 54

Sprint 10×30 s

52 min 30 s · Workout Score 53

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.

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