A good sprint is not purely about raw power. Confidence and technique are key. In this workout, we gradually build your peak powers for durations up to 20sec, with an added twist of more sprints after you've built up some fatigue.

Beyond fast-twitch muscle fibers, a solid sprint means using maximal power in the most efficient way. At the start of this session, we help you improve your technique with seated sprints before hitting some peak power efforts later. At the end of the session, we do real-world sprint replications, building into a maximal sprint seen in every Zwift race.

The workout is broken into 3 sets, with different durations to target different energy pathways.

First, we do three 6sec sprints seated in the saddle. These develop efficient neuromuscular signaling through in-saddle power production and ready the pathways for the longer 20sec efforts. These sprints use your phosphate energy system for the full 6sec.

The next set includes three 20sec sprints, riding in or out of the saddle to generate maximal power. These intervals will be powered by your creatine phosphate system & anaerobic glycolytic system; longer recovery is needed to clear the high lactate levels generated.

We end the workout with two building sprints to simulate race finishes. Races do not typically demand a short sprint—we need to build up our energy to unleash a sustained high-powered effort.

Unlock your untapped power and get faster with Zwift Academy Road. Our world-class training program for the world unlocks your speed, strength, and higher cycling performance. Follow the journey and get more insight into your fitness, and where to build further. Compete at the highest level, and you could win a pro contract with the inspiring UCI Women’s World Team, CANYON//SRAM Racing or UCI Men’s Pro Continental Team Alpecin–Fenix.

Graduation Requirements:

* Complete all eight Workouts
* Complete four other events, which can be any combination of Zwift Academy group Rides, Segment Group Rides, or Races
* Competing for the pro contract? You must complete two Segment Group Rides and both races for your four additional events. Make sure you check off all the other requirements listed on our website, at zwift.com/academy

Find out more and schedule your next ride at zwift.com/zaroadwomen