Extreme & training · start & finish Can Pastilla
Sprints · Camí de sa Torre
- Medium
- 55 km
- 236 m
- ≈ 2 h 15–2 h 30
Map and elevation profile
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Sa Torre sprints: 10 maximal efforts for a sharper kick
Summary:
A short, sharp session for racers, criterium and group riders and anyone who wants a stronger kick; it also works as openers before an event, but needs confident bike handling. The stimulus is neuromuscular: ten maximal 8–15 s efforts from low speed (six standing, four seated) build peak power and torque, with long easy recoveries. The Camí de sa Torre suits it: smooth asphalt, light traffic, long straights with good sightlines. 54.6 km, 236 m of climbing, about 2 h 15–2 h 30. Key safety rule: launch only at the listed points after a look behind, and stop pedalling at the signed 40 km/h limit.
The route:
Km 0–12.6: Leave the shop easily along the carretera de s'Arenal behind the Platja de Palma. After the Pont dels Jueus (km 4.1) you pass the s'Arenal marina, climb through Son Verí Nou (Av. del Baladre, km 6.1) and join the busy Ma-6014 at Cala Blava (km 6.5), steepest at 3–4 % between km 6.8 and 8.6: warm-up only.
Km 12.6–15.3: At km 12.6 (141 m, the high point) turn left carefully onto the Camí de sa Torre: smooth asphalt, 40 km/h limit. After two bends, the straight at km 13.4–15.3 is for spin-ups.
Km 15.3–20.5: At km 16.0–16.4 you pass the Sa Torre estate and several side roads; jump 1 goes at km 16.7. The road runs straight past farm tracks to km 18.0, bends until 18.6, then goes dead straight for 1.5 km: jump 2 at km 19.0. At the Camí des Palmer crossroads (km 20.1) stop, turn when every direction is clear and launch jump 3 at km 20.5.
Km 20.5–42.1: Roll back west; the straight now rises gently for the seated accelerations at km 25.1 and 26.4. At km 27.3, by a farm entrance, stop at the right-hand edge and turn for lap 2 (km 31.1, 33.4, 34.9, 39.5, 40.8).
Km 42.1–54.6: At km 42.1 turn right onto the Ma-6014 and ride home the same way. Km follow the GPX – trust the landmarks.
The workout
≈ 2 h 15–2 h 30 · 54.6 km · 10 × 8–15 s max
Intensity profile: width = time, height = % FTP
- Warm-up≈ 40 minZ256–75 % FTP69–83 % LTHRRPE 3–4km 0–13.4
Easy through s'Arenal, then steady on the busy Ma-6014 (3–4 % at km 6.8–8.6), no efforts. Turn left carefully at km 12.6.
- Spin-ups + opener3 × 6 s + 6 sZ2RPE ≤ 7km 13.4–15.3
3 × 6 s at 120+ rpm in a light gear, 1 min easy between; then one 6 s jump at about 80 % (RPE 7).
- Standing jumps3 × 8–10 sZ7RPE 10km 16.7 · 19.0 · 20.5
From 12–15 km/h in a big gear (e.g. 50×16), 8–10 s all-out standing; stop at 40 km/h. At least 3–4 min Z1 between.
- Set break≈ 12 minZ1< 55 % FTP< 68 % LTHRRPE 1–2km 20.5–25.1
4.5 km easy back west; the straight now rises gently. Select the gear for the seated accelerations before km 25.1.
- Seated accelerations2 × 12–15 sZ7RPE 9–10km 25.1 · 26.4
From 20 km/h at 55–60 rpm (about 50×17–18), 12–15 s seated up to about 110 rpm, maximal torque. At least 3–4 min Z1 between.
- Lap 2: repeat≈ 40 minZ1 / Z7RPE 9–10km 27.3–42.1
Turn at km 27.3 and 34.5; same 5 efforts (km 31.1, 33.4, 34.9, 39.5, 40.8). Stop early if peak power drops over 10 %.
- Cool-down≈ 35 minZ1< 55 % FTP< 68 % LTHRRPE 1–2km 42.1–54.6
Turn right onto the Ma-6014 at km 42.1 and ride home the same way; descent to s'Arenal in control, no efforts.
Training segments on the route click to show on the map
- Spin-up straight 3 × 6 s at 120+ rpm + 1 jump, RPE 7km 13.4–15.3
- 2 × 3 standing jumps 2 × 3 × 8–10 s all-out · RPE 10km 16.7–20.5
- 2 × 2 seated accelerations 2 × 2 × 12–15 s seated · RPE 9–10km 25.1–26.4
40–60 g of carbohydrate per hour, two bottles and electrolytes when it is warm. The plateau has little shade, so start early.
Newcomers ride lap 1 only (about 40 km, 5 efforts): at km 27.3 carry on to the Ma-6014 instead of turning. Keep at least 3–4 min in Z1 between efforts.
Strong riders whose peak power holds add a third lap (+14.4 km, about 40 min). Still finish as soon as peak power drops more than 10 % below your best.
The efforts are simply maximal (RPE 10): start each with your computer's lap button and stop at the set time or at 40 km/h. Pace warm-up and recoveries by heart rate and breathing (full sentences in Z1–Z2), and call it a day when a jump feels clearly flatter than the first ones.
Intensities are guidance – adapt them to your current fitness and to the traffic.
Safety on the route click an item with km to show it on the map
- Town and Ma-6014: no efforts
The carretera de s'Arenal behind the Platja de Palma is a 20 km/h zone, and from Cala Blava (km 6.5) to the careful left turn at km 12.6 the Ma-6014 is a busy road through built-up areas: warm up steadily, no efforts. Ride the same way home from km 42.1 in Z1 and take the descent to s'Arenal in control.
km 0–12.6 - 40 km/h limit applies
The Camí de sa Torre is signed at 40 km/h, and in Spain cyclists must obey the same speed limits as other vehicles. Start every effort from low speed and stop pedalling at 40 km/h.
km 12.6–42.1 - Launch only at listed points
At km 16.0–16.4 (Sa Torre estate, several side roads) ride easy and watch for cars; jump 1 goes only at km 16.7. Launch only after a look over your shoulder – never while being overtaken or when a vehicle waits at or approaches a side road or farm track.
km 16–16.4 - Camí des Palmer turnaround
Turn only at this crossroads (km 20.1, lap 2: km 34.5) and at km 27.3. Stop at the right-hand edge, look in every direction and turn only when the road is clear.
- Lap 2 turnaround
About 350 m before the Ma-6014, by a private farm entrance: stop at the right-hand edge and turn when both directions are clear. Don't use the driveway.
- Single file, shift first
In a group, sprint one at a time and single file, never side by side; hands in the drops, no swerving when you stand up. Before the main set check tyres and thru-axles or quick-releases, and pick your gear before launching – never shift under full power.
- Little shade, shorter days
The plateau has little shade and even in autumn it gets warm around midday: start early with two bottles and electrolytes. If you might be back on the busy Platja de Palma around dusk, fit front and rear lights.
Tips from our guides
- The 40 km/h limit applies to you: in Spain cyclists must obey the same speed limits as other vehicles, so stop pedalling at 40 km/h. Launch only at the listed points, with a clear view ahead and after a look over your shoulder – never while being overtaken, never when a vehicle is waiting at or approaching a side road or farm track, and never on the Ma-6014, in built-up areas or downhill.
- In a group, sprint one at a time and single file, never side by side; hold your line with your hands in the drops and don't swerve when you stand up. Turn only at the Camí des Palmer crossroads and by the farm entrance at km 27.3 – stop first and go when both directions are clear.
- Before the main set, check your tyres and that the thru-axles or quick-releases are tight. Maximal efforts load the drivetrain: pick your gear before you launch and never shift under full power. Come with fresh legs – not the day after a hard climbing or VO2max session.
- The plateau has little shade and even in autumn it gets warm around midday: start early, take two bottles and add electrolytes. The days are getting shorter – if you might be back on the busy Platja de Palma around dusk, fit front and rear lights.
- No power meter? The efforts are simply maximal (RPE 10) – start each with your computer's lap button and stop at the set time or at 40 km/h. Pace the warm-up and recoveries by heart rate and breathing: in Z1–Z2 you can talk in full sentences. When a jump feels clearly flatter than the first ones, call it a day.
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