A good sprint is the icing on the cake. You could be an excellent climber or a strong time trialist, but you'll find it hard to win without a good sprint. This workout tests how strong your sprint is, and what PEAK power you can do over 10 and 20 seconds.

Having a powerful sprint is about hitting that 10sec or 20sec effort to the best of your ability—leaving nothing behind as you empty the tank. With an effort so short, there's no room for mistakes.

Today we'll make sure your muscles are PRIMED for you to hit PEAK powers in this session. Three sub-maximal 6sec sprints begin this process of neuromuscular activation, followed by a maximal 6sec sprint. All sprints should be performed seated in the saddle. We then move onto a maximal 10sec sprint, which can be done either in or out of the saddle, followed by a maximal 20sec sprint.

5min recovery between maximal sprints allow for maximum recovery, allowing for replenishment of your phosphocreatine and recharge of your anaerobic system, which is also used in the longer sprints.


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