Using too small a gear
If you're spinning out after three pedal strokes, the gear is too small: you're training speed, not force. It should resist firmly at the start without stopping you accelerating.
CyclingSprint and anaerobicIntermediate 51 min
Standing starts on the bike (6 × 10 s)
Standing start drills on the bike: six all-out 10-second starts from almost a standstill, in a big gear, with 5 minutes' recovery between them. A 51-minute session for explosive force: getting a big gear turning, fast.
Session profile15 blocks
At a glance
- Duration
- 51 min
- Main target
- 150–350%FTP7 Z7 · Neuromusc.
- Time at target
- 1 min
- Estimated load
- 33
- Structure
- 6 × 10″ at 150–350% FTP, 5′ recovery
- Level
- Intermediate
- Equipment
- Power meter · Smart trainer
The session in detail
FTP
Time in zone
- Z140 min
- Z210 min
- Z71 min
What the targets mean
| Target | Zone | Time | FTP 200 W | FTP 250 W | FTP 300 W |
|---|---|---|---|---|---|
| 150–350% | 7Neuromusc. | 1 min | 300–700 W | 375–875 W | 450–1050 W |
| 40–55% | 1Recovery | 35 min | 80–110 W | 100–138 W | 120–165 W |
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Wattson works out the targets from your FTP and sends the session to your Garmin, Wahoo, Coros or Suunto.
What this session is for
Starting from almost a standstill in a big gear forces your muscles to produce very high force at low pedalling speed. It's explosiveness that gets trained here, more than leg speed: the ability to make the bike leap forward from the very first pedal stroke.
In a race, that's every acceleration from low speed: out of a tight crit corner, an attack on a steep ramp, a standing start on the track. It's also a form of strength training on the bike, in the exact pedalling movement.
Who it's for
Sprinters, track riders and crit racers, intermediate or above. The load on your legs and knees is high: ease in, with 3 or 4 starts the first few times. A recent FTP sets the warm-up and recoveries.
When to do it
One session of this kind a week is a common guideline, often alternating with rolling sprints. Do it on fresh legs, never the day before a long ride, another hard session or a race. To progress, go from 3 or 4 starts to 6, then lengthen the effort.
How to do it
Warm-up
15 min5′ 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, set a high resistance or a simulated gradient: in ERG, a standing start is impossible.
Main set
26 min6 × 10″ at 150–350% FTP, 5′ recovery
Six all-out 10-second starts. Slow almost to a stop in a big gear, hands in the drops, dominant foot at the top, just past dead centre. Then accelerate out of the saddle as hard as you can for 8 to 10 pedal strokes. Starting from near zero, your average power often lands between 150 and 350% of FTP, or 375 to 875 W for an FTP of 250 W, but don't hold back. Between starts, 5 easy minutes at 40–55% of FTP, or 100 to 138 W.
Cool-down
10 min10′ at 40–55% FTP
10 very easy minutes at 40–55% of FTP, spinning lightly. Your thighs are often heavy after this session: spin at a high cadence rather than pushing.
How it should feel
Very intense for the legs, next to nothing for the lungs. The first pedal strokes feel like pushing against a wall, then the bike gives way. Your thighs burn hard, and the heaviness stays with you for a while after the session.
Common mistakes
Staying in ERG mode
In ERG, the trainer tries to hold a set power: there's no starting from near zero. Switch to a high resistance or simulated gradient, and start with the wheel almost stopped.
Doing all six starts first time
The load on muscles and joints is heavy, especially the knees. Start with 3 or 4, then add more over the weeks if all is well.
Starting on a busy road
An all-out standing start makes you weave a little and takes all your attention. Pick a safe, quiet road, or do the session on the turbo.
When to skip it
Before you start
- A recently measured FTP, to set the warm-up and recoveries.
- A few sprint sessions already done.
Skip it if
- You have knee pain: starting in a big gear loads them heavily.
- 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
A coach's session. Chris Carmichael (Carmichael Training Systems) describes his 'PowerStarts' like this: slow almost to a stop in a very big gear, hands in the drops, dominant foot at about 1 or 2 o'clock, then accelerate out of the saddle as fast as possible for 8 to 12 seconds, or 8 to 10 pedal strokes. His 'Stomps' extend the big-gear effort to 15 to 20 seconds, with at least 5 minutes' recovery. Another description has the effort lasting up to 20 seconds, or until you spin out. No dedicated scientific study was found. The number of starts, the 150–350% FTP range, the warm-up and the cool-down are Wattson choices. Bottom line: coaching practice, with no dedicated study.
Sources
- Carmichael Training Systems, exercices « PowerStarts » et « Stomps »
Frequently asked questions
What gear should I use for standing starts?
One that resists firmly at the start but that you can wind up in 8 to 10 pedal strokes. Too small and you spin out in three; too big and you're stuck. There's no universal gear: it depends on your strength and the terrain. Test it on the first start, adjust on the second.
What power should I aim for on a standing start?
None: the effort is maximal. Because you start from near zero, the 10-second average stays lower than for a rolling sprint, often between 150 and 350% of FTP: 300 to 700 W for an FTP of 200 W, 375 to 875 W for 250 W, 450 to 1,050 W for 300 W.
Standing starts or rolling sprints?
They complement each other. Standing starts train force at low speed; rolling sprints train power when you're already moving fast. Alternating the two from week to week is common practice among sprinters.
Can you do standing starts on a turbo trainer?
Yes, in high-resistance or simulated-gradient mode, never in ERG. It feels a little different from the road, because a turbo's inertia isn't that of a real bike, but the muscular effort is the same.
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