CyclingSprint and anaerobicIntermediate 59 min

Lead-out sprints on the bike (4 × 4 min)

Lead-out sprints: four 4-minute builds, from 85% of FTP up to an all-out 15-second sprint, with 6 minutes' recovery between them. A 59-minute session that recreates the end of a race decided in a sprint.

Written by Pierre Halloo · Updated 25 October 2026

Session profile27 blocks

At a glance

Duration: 59 min
Main target: 85–350%FTP7 Z7 · Neuromusc.
Time at target: 16 min
Estimated load: 58
Structure: 4 × (1′ at 85–90% FTP + 1′ at 95–100% FTP + 1′ at 105–110% FTP + 45″ at 115–125% FTP + 15″ at 180–350% FTP + 6′ at 40–55% FTP)
Level: Intermediate
Equipment: Power meter · Smart trainer

The session in detail

FTP

Time in zone

Z133 min
Z210 min
Z34 min
Z44 min
Z57 min
Z71 min

What the targets mean

The session's targets, in watts for three reference FTPs
Target	Zone	Time	FTP 200 W	FTP 250 W	FTP 300 W
180–350%	7Neuromusc.	1 min	360–700 W	450–875 W	540–1050 W
115–125%	5VO2 Max	3 min	230–250 W	288–313 W	345–375 W
105–110%	5VO2 Max	4 min	210–220 W	263–275 W	315–330 W
95–100%	4Threshold	4 min	190–200 W	238–250 W	285–300 W
85–90%	3Tempo	4 min	170–180 W	213–225 W	255–270 W
40–55%	1Recovery	28 min	80–110 W	100–138 W	120–165 W

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Try this session

What this session is for

In a race, the sprint never starts from an easy pace. It comes after several minutes of ever-rising speed, as the lead-out forms and the bunch strings out. This session recreates that build, then asks for your maximal sprint just when your legs are already loaded.

What you're training is the ability to keep your peak power despite the fatigue of the minutes before. A fresh sprint and a sprint off a lead-out don't come out at the same power: the session is about closing that gap.

Who it's for

Riders who contest bunch finishes, in crits or road races, intermediate to advanced. You need a recently measured FTP: the steps of the build are real targets. If you've never done a sprint session, start with rolling sprints.

When to do it

One session of this kind a week is a common guideline, as races approach. Do it on fresh legs, never the day before a long ride, another hard session or a race. To ease in, start with 2 or 3 reps, then go to 4.

How to do it

Warm-up
15 min
5′ at 45–55% FTP + 5′ at 56–65% FTP + 5′ at 66–75% FTP
15 minutes building from 45 to 75% of FTP, in 5-minute steps. On a smart trainer, ERG can follow the steps of the build, but switch to resistance or slope mode for the final sprint.
Main set
34 min
4 × (1′ at 85–90% FTP + 1′ at 95–100% FTP + 1′ at 105–110% FTP + 45″ at 115–125% FTP + 15″ at 180–350% FTP + 6′ at 40–55% FTP)
Four 4-minute builds. Each one runs through 1 minute at 85–90% of FTP, 1 minute at 95–100%, 1 minute at 105–110% and 45 seconds at 115–125%, then 15 seconds flat out. For an FTP of 250 W, that's 213–225 W, 238–250 W, 263–275 W, 288–313 W, then a sprint often between 450 and 875 W, with no ceiling. The steps stand in for speed that rises continuously: on the road, accelerate smoothly rather than in jumps. Between reps, 6 easy minutes at 40–55% of FTP, or 100 to 138 W.
Cool-down
10 min
10′ at 40–55% FTP
10 very easy minutes at 40–55% of FTP. Compare your four sprints: if they stay close, you could add a fifth rep later on; if the last one falls apart, stick to three next time.

How it should feel

The first three minutes build gently, almost comfortable at first. The 45 seconds before the sprint get hard: short of breath, legs burning. Then you have to give everything, and the sprint feels slower than it is. Guide: 10 out of 10 on the sprint.

Common mistakes

Easing off before the sprint

It's tempting to back off a touch at the end of the last step to sprint better. That's exactly what the session won't let you do: in a race, nobody waits. The sprint goes straight from the fastest step.

Accelerating in jumps

The one-minute steps are there as markers. On the road, speed should rise continuously, as in a lead-out. Sharp changes of pace tire you without recreating the race.

Sprinting in ERG

In ERG, the trainer sets the power: the final sprint is capped at the programmed target. Switch to resistance or slope mode for the last 15 seconds.

Cutting the 6-minute recovery

Each rep should end with a genuinely maximal sprint. With a shortened recovery you reach the second or third sprint with nothing left, and the session loses its point.

When to skip it

Before you start

A recently measured FTP.
A few sprint sessions already done.

Skip it if

You're tired, or a long ride, hard session or race is planned for the next day.
You have doubts about your health: get medical advice before maximal efforts.

Origin and evidence

Level of evidence

Established practice, no dedicated studyLevel 1 of 5

The 'Leadout Sprints' session from a 4-week programme by Chris Carmichael (Carmichael Training Systems): speed that rises steadily for 4 minutes, with an all-out sprint over the last 15 seconds and 6 minutes' recovery. It's a coaching source, with no dedicated study. The steps that represent the gradual build, the number of reps, the 180–350% FTP range for the sprint, the warm-up and the cool-down are Wattson choices. Bottom line: coaching practice, with no dedicated study.

Sources

Carmichael Training Systems, séance « Leadout Sprints » (programme de 4 semaines)

Frequently asked questions

What power for lead-out sprints?

The build runs from 85–90% to 115–125% of FTP: for an FTP of 200 W, from 170–180 W to 230–250 W; for 300 W, from 255–270 W to 345–375 W. The final sprint is maximal, often between 180 and 350% of FTP: 360 to 700 W for 200 W, 540 to 1,050 W for 300 W.

Why not just do sprints on fresh legs?

Because in a race you rarely sprint on fresh legs. Rolling sprints build your peak power; this session teaches you to produce it when your legs have already been working for several minutes. The two sessions work well together over a training block.

Can I do this session on my own?

Yes, that's what it's designed for: the power steps stand in for the teammate leading you out. In a group, you can take turns doing the lead-out and sprinting, as long as you stay on a safe, quiet road.

When does this session fit into the season?

Closer to racing, once your endurance base and peak power are in place. It's a specific session: it sharpens what you've built beforehand more than it builds it.

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