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Sprint (15s maximal) · 50 min
Eight 15-second maximal sprints with 3-minute recoveries. Peak-phase neuromuscular priming.
Positioning
Sprint Repeats are the peak-phase neuromuscular primer. The 15-second maximal effort targets the neuromuscular system and the highest-power output the Athlete can produce — not the anaerobic capacity the 30/30 targets, not the VO₂max the 4×4 targets. Veloarchitect dispatches this template in the final 2–3 weeks before a peak event (criterium, road race sprint finish, prologue TT) to prime the neuromuscular system without producing the structural fatigue a longer anaerobic block would.
The 15-second sprint is a different physiological stimulus than the 30-second effort. The 30/30 builds anaerobic capacity through glycolytic energy system demand; the 15-second sprint builds neuromuscular power through phosphocreatine and high-recruitment motor unit activation. Veloarchitect dispatches Sprint Repeats in the peak phase only — the Failure Horizon projection tightens sharply, and the template is structurally incompatible with build-phase work. The Athlete who adds Sprint Repeats to a build-phase week will collapse Mechanical Efficiency within 4 weeks.
Protocols: Protocol 7 — Cadence × Resistance; Protocol 2 — VO₂max Repeats
Structure
15min WU · 8×15s maximal sprint / 3min rest · 5min CD
15-minute warm-up ramp 50→80% FTP with 2×5s spin-ups
15-second maximal sprint from a 90rpm start
3-minute recovery @ 50% FTP
15-second maximal sprint from a 90rpm start
3-minute recovery @ 50% FTP
15-second maximal sprint from a 90rpm start
3-minute recovery @ 50% FTP
15-second maximal sprint from a 90rpm start
3-minute recovery @ 50% FTP
15-second maximal sprint from a 90rpm start
3-minute recovery @ 50% FTP
15-second maximal sprint from a 90rpm start
3-minute recovery @ 50% FTP
15-second maximal sprint from a 90rpm start
3-minute recovery @ 50% FTP
15-second maximal sprint from a 90rpm start
5-minute cool-down @ 50% FTP
Worked Example
Athlete: 32y/o, 286W FTP, 1.62 W/bpm, 2 weeks out from criterium series. Peak phase: 1 weekly Sprint Repeats + 1 weekly 30/30 + 1 weekly Z2. Sprint #1 peak power: 1,142W (4.0 W/kg). Sprint #8 peak power: 1,098W (3.8 W/kg, minimal decay). Mechanical Efficiency held flat at 1.62 W/bpm. Failure Horizon projection post-session: 24 hours. Criterium sprint Execution Precision: 0.94 — the priming delivered a clean 12th surge in the closing lap.
Common assumption inverted
Sprint Repeats are not “an all-out sprint session.” The 15-second maximal target produces neuromuscular priming, not anaerobic capacity or sprint endurance. The Athlete who treats Sprint Repeats as a hard anaerobic session will produce different physiology (more glycolytic, less neuromuscular) and log a lower sprint Execution Precision. Sprint Repeats are structurally a peak-phase primer; the Athlete who dispatches them in the build phase will collapse Mechanical Efficiency within 4 weeks.
All Templates
See all eleven downloadable templates or the proprietary metrics glossary for the signals the Adaptive Workout reads.
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