Plyometric Jump Start Turbo Sprint Session

Session Overview

This turbo session uses explosive jump-start efforts to develop fast-twitch muscle recruitment and neuromuscular power — the kind of raw speed that decides sprint triathlon bike legs and sets up a strong run off the bike. Best for intermediate and advanced athletes during race season.

What You’ll Need

• Smart turbo trainer or direct-drive trainer
• Fan — these efforts generate significant heat
• Water or sports drink
• ERG mode OFF — use resistance mode so you control gear and power output

Warm-Up (12 minutes)

Ride 8 minutes at Zone 2 (easy, conversational pace), then complete 4 x 10-second accelerations ramping from Zone 3 to near maximal effort with 30 seconds easy pedalling between each. This primes your neuromuscular system for the explosive efforts ahead.

Main Set

Perform 10 x jump-start efforts with full recovery between each:

• Effort format: Come to near-stationary (30–40 rpm), then accelerate explosively for 15 seconds at 150%+ of FTP. Stand out of the saddle for the first 5–8 seconds.
• Recovery: 90 seconds easy Zone 1 spinning after each effort.
• Total reps: 10 (total main set approximately 18 minutes).
• After rep 5: Take 3 minutes easy Zone 2 before continuing with reps 6–10.
• Gear choice: Select resistance that challenges you but allows rapid acceleration — avoid over-gearing that stalls the flywheel.

Cool-Down (10 minutes)

10 minutes easy Zone 1 pedalling at high cadence (90–100 rpm). These efforts are demanding on the neuromuscular system even at low total volume — do not skip the cool-down.

Coaching Notes

• Peak power, not duration, is the goal — each effort must be under 20 seconds to ensure maximum output.
• Rest fully between reps. If power drops noticeably rep-by-rep, extend recovery by 30 seconds.
• Beginner modification: reduce to 6 reps and extend recovery to 2 minutes.
• Run this session once per week maximum — quality over quantity.
• RPE: the final 10 seconds of each effort should feel like a 9–10 out of 10.