This September, it’s time to sharpen your speed with September Sprints — a four-workout challenge designed to unlock explosive power, tactical timing, and the grit to kick when it counts. From race-style bursts to punishing climbs and all-out efforts under fatigue, every ride pushes you to accelerate harder and finish stronger.
Conquer Burgberg’s sharp ramps in the stunning Bavarian countryside. Mix endurance pacing with tactical accelerations to practice timing your winning move.\
Simulate the intensity of track racing across multiple events, each capped by decisive bursts. Build raw speed, sharpen timing, and refine sprint execution under pressure.
Repeated one-minute efforts hit your anaerobic capacity hard, building both peak power and rapid recovery. Perfect for sharpening the explosive surges that decide races.
Test your grit with VO₂ max intervals that end in all-out efforts. This session teaches you to find speed when your legs are already burning — a true finisher’s skill.
How It Works
Complete all 4 cycling workouts in any order on Wahoo SYSTM by September 30 to earn your badge.
TRAINING PLAN
We have created a training plan for you this month with all the workouts on consecutive days for you to re-arranged throughout the month to suit your training schedule and earn your badge.
For More Information about the challenge, visit our FAQ Page. Please note, to earn your badge you must complete the indoor SYSTM version of the workout.
I don’t really mind that much if the sprint efforts in Burgberg are well nigh impossible to do on my trainer. (I can, for example, do them standing up.)
But I cannot stomach that the captioning tells me that Mike Cotty is saying “Hop, hop, hop” each interval.
@Rupert September challenge workout #2, AVDP complete AND…..Pinot has returned! While I’m still disappointed at his removal in TINT…..you all redeemed yourselves and IMHO, he was perfectly placed in the remastered AVDP workout for The Final Act!
I did all four but the middle part of Burgberg is still not feasible for me. For the life of me I cannot turn the pedals with the required wattage at the required low cadence. It’s a bit frustrating. Like trying to push a wall.
Well done . I’m just the opposite. I’d rather push at the lower cadences than the higher cadences, especially during repeated efforts such as these. Do you use level mode or ERG?
You can if you want but unless you already know what gears you need to use for each sprint/power output @ the cadence you’ll have to experiment with it. I use ERG as well. Do you have any issues with the power coming on late or staying on late during this workout in ERG mode?
No, there are no problems like that. For the fast cadence/high power output intervals, I just spin up and the hold on for dear life until the end. For the low cadence/high power output I do not manage to turn the pedals, they get stuck, the kickr bike senses that they are stuck, decreases the resistance and I do the intervals at maybe half the required power (and at the low cadence). That is what you see in the graph above or even more clearly here:
Ok @Rupert . September Challenge….check✅ but, failed, well, faltered, on the Kilo and the last sprint. Knowing how hard the Kilo was going to be, I thought I had paced it just right so as not to burn to many matches before the Kilo. Oy, still faltered. Ok, regroup, recover as best as I can from the Kilo, pace the last race and crush the last sprint. HA My legs said! Oy….
Burgberg for me tomorrow. And, I plan to do like i did the only previous time with this one: be ready to lower the NM percentage significantly at the first sign of trouble!
I knew the Kilo was going to give me trouble but l was determined to complete The Omnium at target power for each race. Maybe not target cadence but definitely at target power. I figured that if I paced the “races” leading up to it and didn’t burn to many matches that I could hold on for the Kilo, probably not at the target cadence but at least at the power. I figured that I could hold around 85-90rpms in the Kilo if I didn’t go “to hard” in the previous races. Wrong. As the power came on I just could not get the legs to spin up. My cadence ended up in the mid 60’s and out-of-the-saddle for the majority of the Kilo. Ugh. Ok, regroup, recover the best that I can, pace the last race and crush the last sprint at 100%. Nope. I did well up until the last sprint but the legs weren’t having any of it. Oy!….
Bavarian Burst — On Location: Bavaria: Burgberg
Track Race Fury — The Omnium
Coastal Climb Attacks — On Location: Costa Blanca: Cumbre del Sol
Sprint Through Fatigue — A Very Dark Place
How It Works
TRAINING PLAN
. I’m just the opposite. I’d rather push at the lower cadences than the higher cadences, especially during repeated efforts such as these. Do you use level mode or ERG?
