CyclingSprint and anaerobicIntermediate 41 min

Repeated sprints on the bike (3 × 6 × 6 s)

Repeated sprint training on the bike: three sets of six all-out 6-second sprints, with only 24 seconds' recovery between sprints and 4 minutes between sets. A 41-minute session for handling the close-together surges of crits, mountain biking and cyclocross.

Written by Pierre Halloo · Updated 25 October 2026

Session profile39 blocks

At a glance

Duration: 41 min
Main target: 200–400%FTP7 Z7 · Neuromusc.
Time at target: 2 min
Estimated load: 45
Structure: 3 × (6 × 6″ at 200–400% FTP, 24″ recovery), 4′ between sets
Level: Intermediate
Equipment: Power meter · Smart trainer

The session in detail

FTP

Time in zone

Z129 min
Z210 min
Z72 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
200–400%	7Neuromusc.	2 min	400–800 W	500–1000 W	600–1200 W
40–55%	1Recovery	24 min	80–110 W	100–138 W	120–165 W

Put this session on your bike computer or watch

Wattson works out the targets from your FTP and sends the session to your Garmin, Wahoo, Coros or Suunto.

Try this session

What this session is for

Unlike classic sprint sessions, the recovery is deliberately incomplete. You go again before your fast energy stores have rebuilt, so each sprint comes out a little weaker than the last. That fade is what the training aims to shrink: over the weeks, your sixth sprint gets closer to your first.

It's exactly what a crit, a cross-country mountain bike race or a cyclocross race asks of you: a surge out of every corner, another after every technical section, with no real recovery in between.

Who it's for

Crit, mountain bike and cyclocross racers, intermediate to advanced. You need a recently measured FTP to set the warm-up and recoveries. If you're new to sprinting, start with rolling sprints, with full recovery.

When to do it

One session of this kind a week is a common guideline, especially in the run-up to crit or cyclocross season. Do it on fresh legs, never the day before a long ride, another hard session or a race. To ease in, start with sets of 4 sprints, or longer recoveries.

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, switch to resistance or slope mode: ERG wouldn't keep up over 6 seconds.
Main set
16 min
3 × (6 × 6″ at 200–400% FTP, 24″ recovery), 4′ between sets
Three sets of six all-out 6-second sprints, with 24 seconds at 40–55% of FTP between sprints, or 100 to 138 W for an FTP of 250 W, and 4 easy minutes between sets. Each sprint starts from a moderate pace, in a gear that winds up quickly. Power often lands between 200 and 400% of FTP, or 500 to 1,000 W for 250 W, and it will fade through the set: that's intended. Don't save anything for the end; every sprint is flat out.
Cool-down
10 min
10′ at 40–55% FTP
10 very easy minutes at 40–55% of FTP. Note the power of the first and last sprint of each set. Narrowing that gap over the weeks is the sign the session is working.

How it should feel

The first sprints are explosive, the last of each set clearly weaker despite the effort. Your breathing climbs hard and doesn't settle during the 24 seconds. The 4 minutes between sets seem short. Guide: 9 out of 10 at the end of a set.

Common mistakes

Lengthening the recoveries

With 2 minutes between sprints, you're doing a classic sprint session. Here, the 24 seconds are the core of the work: it's because you go again tired that the session trains repeatability.

Pacing the early sprints

Holding back for the last sprints defeats the session. Every sprint is flat out, and the drop in power that follows is part of the work.

Staying in ERG mode

With 6 seconds of sprint and 24 of recovery, the trainer spends its time chasing the target. Resistance or slope mode lets you sprint and recover at your own pace.

Starting with the full format

Three sets of six close-together sprints is hard. Start with sets of 4, or 45-second recoveries, then work towards the full format over the weeks.

When to skip it

Before you start

A recently measured FTP.
A few sprint sessions already done, with full recovery.

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

Limited evidenceLevel 2 of 5

Repeated-sprint training is one of the four main high-intensity training formats described by Buchheit and Laursen (Sports Med 2013, parts I and II), with sprints of 3 to 10 seconds and recoveries under 60 seconds. It has mostly been studied in team sports. No standard cycling format was found: this session's durations, the 200–400% FTP range, the warm-up and the cool-down are Wattson choices, within the limits of the research. Bottom line: good evidence on the principle, weak for this specific cycling format.

Sources

Buchheit M., Laursen P. B., Sports Med 2013 (parties I et II)

Frequently asked questions

What power should repeated sprints be ridden at?

Flat out on every sprint, without aiming for a number. Power often lands between 200 and 400% of FTP: 400 to 800 W for an FTP of 200 W, 500 to 1,000 W for 250 W, 600 to 1,200 W for 300 W. It fades through the set: that's normal, and it's what you're training.

How is this different from classic sprints?

The recovery. Rolling sprints leave 5 minutes to recover, and every sprint comes out at maximum: they train your peak power. Here, only 24 seconds: you go again tired, and the session trains your ability to repeat maximal efforts.

How do I know if I'm improving?

Compare the power of the first and last sprint of each set, from one session to the next. If the gap narrows, you're handling the repetition better. The first sprint's power matters less: it mostly reflects your peak power, which is trained elsewhere.

Does this session come from a cycling study?

No. Repeated sprint training is a well-described format in the research, mostly studied in team sports. No standard cycling format was found: the durations in this session stay within the limits of the research, but they're Wattson choices.

Take it up a level with Wattson

An intuitive workout editor to build cycling and running sessions in no time, then sync them to your watch or bike computer: Wahoo, Garmin, Suunto or Coros.