[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:en-GB:workout:cycling-standing-starts":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":21,"facts":196,"blocks":335,"related":351},"cycling-standing-starts","cycling","sprint","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Standing start drills: 6 × 10 s in a big gear","Standing start drills on the bike: 6 all-out 10-second starts from almost a standstill, in a big gear, with 5 minutes' recovery. For explosive force.",[15,16],"power_meter","smart_trainer",[18],{"citation":19,"url":20},"Carmichael Training Systems, exercices « PowerStarts » et « Stomps »",null,{"h1":22,"summary":23,"purpose":34,"execution":70,"feel":92,"mistakes":99,"not_for":136,"faq":144,"evidence":187},"Standing starts on the bike (6 × 10 s)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","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.",{"adaptation":35,"for_whom":47,"when":54},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"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.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"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.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52],{"type":32,"value":53},"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.",{"type":24,"children":55},[56],{"type":27,"tag":28,"props":57,"children":58},{},[59,61,68],{"type":32,"value":60},"One session of this kind a week is a common guideline, often alternating with ",{"type":27,"tag":62,"props":63,"children":65},"a",{"href":64},"\u002Fen-GB\u002Flibrary\u002Fcycling\u002Fsprint\u002Fcycling-rolling-sprints",[66],{"type":32,"value":67},"rolling sprints",{"type":32,"value":69},". 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.",[71,78,85],{"type":24,"children":72},[73],{"type":27,"tag":28,"props":74,"children":75},{},[76],{"type":32,"value":77},"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.",{"type":24,"children":79},[80],{"type":27,"tag":28,"props":81,"children":82},{},[83],{"type":32,"value":84},"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.",{"type":24,"children":86},[87],{"type":27,"tag":28,"props":88,"children":89},{},[90],{"type":32,"value":91},"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.",{"type":24,"children":93},[94],{"type":27,"tag":28,"props":95,"children":96},{},[97],{"type":32,"value":98},"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.",[100,109,118,127],{"title":101,"body":102},"Using too small a gear",{"type":24,"children":103},[104],{"type":27,"tag":28,"props":105,"children":106},{},[107],{"type":32,"value":108},"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.",{"title":110,"body":111},"Staying in ERG mode",{"type":24,"children":112},[113],{"type":27,"tag":28,"props":114,"children":115},{},[116],{"type":32,"value":117},"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.",{"title":119,"body":120},"Doing all six starts first time",{"type":24,"children":121},[122],{"type":27,"tag":28,"props":123,"children":124},{},[125],{"type":32,"value":126},"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.",{"title":128,"body":129},"Starting on a busy road",{"type":24,"children":130},[131],{"type":27,"tag":28,"props":132,"children":133},{},[134],{"type":32,"value":135},"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.",{"prerequisites":137,"avoid_if":140},[138,139],"A recently measured FTP, to set the warm-up and recoveries.","A few sprint sessions already done.",[141,142,143],"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.",[145,154,163,178],{"question":146,"answer":147},"What gear should I use for standing starts?",{"type":24,"children":148},[149],{"type":27,"tag":28,"props":150,"children":151},{},[152],{"type":32,"value":153},"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.",{"question":155,"answer":156},"What power should I aim for on a standing start?",{"type":24,"children":157},[158],{"type":27,"tag":28,"props":159,"children":160},{},[161],{"type":32,"value":162},"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.",{"question":164,"answer":165},"Standing starts or rolling sprints?",{"type":24,"children":166},[167],{"type":27,"tag":28,"props":168,"children":169},{},[170,172,176],{"type":32,"value":171},"They complement each other. Standing starts train force at low speed; ",{"type":27,"tag":62,"props":173,"children":174},{"href":64},[175],{"type":32,"value":67},{"type":32,"value":177}," train power when you're already moving fast. Alternating the two from week to week is common practice among sprinters.",{"question":179,"answer":180},"Can you do standing starts on a turbo trainer?",{"type":24,"children":181},[182],{"type":27,"tag":28,"props":183,"children":184},{},[185],{"type":32,"value":186},"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.",{"level":188,"text":189},"practice",{"type":24,"children":190},[191],{"type":27,"tag":28,"props":192,"children":193},{},[194],{"type":32,"value":195},"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. 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