1000 watt sprint

I don’t think we know what OP weighs. 1kw is out of reach for me at 63-67kg. But for someone with a sprinter body type (big guy with telephone poles where their legs should be), much more realistic goal.

I was able to peak over 1000w with slightly less weight but you have to really, really train hard for it. If you stop it goes fast. Or at least did for me.

Riding a fixed gear on track and rolling up to the line slow and then going full force flat out helps, weights too.

That track workout was something I used to do.

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There’s a lot of genetics of muscle type at play too. There’s literally a sprinter’s gene that you can have one of (expressed), two of, or none of. Hard work can do a lot, but genetic limits are a thing.

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^This. And also youth, I suspect. :wink:

work+size+luck. (well luck goes into size, too)

Looking at the competition in my races, I seldom see 15.6 w/kg. Which is what a 64 kg rider would need to do to hit 1kw. Might be more common amongst A or A+ riders, though.

That’s true.

I was a lot younger when I did that (mid 30s). You can probably do it if you work hard to build up the power using the right training.

I didn’t need it so stopped bothering.

If your smart trainer has good genes that can help as well

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Bingo! :rofl:

My old stages power crank might help out too, 1500w regularly! I got rid of that quickly.

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lorena weibes allegedly has a 1450w peak and she is about 60kg. bryan coquard can do 1200w+ for 20s @ 58kg at the end of a one day race. simone velasco is very strong at 59kg or whatever too. olena starikova, silver medalist in the tokyo olympics match sprint is 57kg. who knows what unholy numbers she is putting out

I think some of you might be surprised what you can do after a couple weeks of targeted sprint training, even if you aren’t genetically a sprinter! There isn’t some weight threshold where suddenly 1000W for regular Joes suddenly becomes doable and/or the norm.

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Squats and weighted split lunges, leg extensions and hack squats… I can put down 1600-1700 watts and it’s from lifting. However I have a 2.0w/kg ftp so not any good at endurance lol . Every third day is leg day. Strength is the game not endurance in the weight room for sprint power. Also lower back and lower abb work as those make for better rpm and a steady core.

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I was mistaken, I got the 100kph badge by using the charm from the Volcano KOM on the descent on Radio Hill. I think I can’t remember how I got the 1.21 Gigawatt badge. I remember it popping up, but wasn’t conscious of the effort or world.

But for 100kph: start cranking hard before the descent starts, and you should have it before that first lazy left turn.

You attempt a sprint power PB on a downhill with the aero power up?
That’s interesting. :thinking:

The recommendation to get the 100km/h badge is to use the aero going down the radio tower climb (or down the bologna hill during an event). But for pure watts you’re probably gonna have better luck not doing it on a downhill where you’re more likely to spin out.

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I think I got it around the time I was trying to ride with the TD set to 100%. It was on a particularly brutal ride and I think I bonked out. I remember seeing it on the screen and thinking ‘Wow!’, but forgot what I did, except I’m sure it was hard, and probably only hit it only once, but that’s enough. Isn’t there a way to find milestone events in Zwift rides? Would I have to go through Strava to find it? I’m curious now…

Sorry for the confusion… :man_facepalming:

Set TD to 0% at the top of the climb and you won’t spin out on the descent

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Well, at that point you could then go for max watts anywhere correct?

True, but if you want the 100kph badge and a Watts badge in one ride, that would do it.

I think someone with 60kg or less would never be able to get 100km/h badge. I managed 90km/h once going down radio tower descent, also had high 80km/h going down the last descent on ADZ and drafting a couple of riders.

I got close to 1000w a few times but never above it on Zwift. Also my Kickr Bike doesn’t like those big sprint efforts, it doesn’t smell too nice.

Something that I did to help get the 100 kph badge was switch to a TT bike (the default Zwift one at the time) at the top of the tower climb. I think I also had an aero powerup, so that obviously helped too, along with being 84kg.

I think the OP was more interested in tips on getting 1000+ W rather than the 100km/h badge correct? I’m still trying to get above 1200 W so am not the best person to help (my best maxed out at 1144W so far, and my sprint sucks when I’m at all tired), but I did do the workout “The Swift” a couple of times to help me dial in the gear that seems to work best for me to hit my best numbers in absence of additional weight training.

Edit: this one… Zwift workouts: INEOS Grenadiers Virtual Training Camp » The Swift | What's on Zwift?

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