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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.",{"type":24,"children":93},[94],{"type":27,"tag":28,"props":95,"children":96},{},[97],{"type":32,"value":98},"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.",[100,109,118,127],{"title":101,"body":102},"Easing off before the sprint",{"type":24,"children":103},[104],{"type":27,"tag":28,"props":105,"children":106},{},[107],{"type":32,"value":108},"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. 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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.",{"question":154,"answer":155},"Why not just do sprints on fresh legs?",{"type":24,"children":156},[157],{"type":27,"tag":28,"props":158,"children":159},{},[160,162,167],{"type":32,"value":161},"Because in a race you rarely sprint on fresh legs. ",{"type":27,"tag":55,"props":163,"children":164},{"href":57},[165],{"type":32,"value":166},"Rolling sprints",{"type":32,"value":168}," 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.",{"question":170,"answer":171},"Can I do this session on my own?",{"type":24,"children":172},[173],{"type":27,"tag":28,"props":174,"children":175},{},[176],{"type":32,"value":177},"Yes, that's what it's designed for: the power steps stand in for the teammate leading you out. 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