Position or interval: The sprint is a position.
What it is: A maximal intensity interval in the saddle.
Cadence: The cadence is usually between 85-115rpm.
Intensity: The sprint is maximal intensity.
Length: Because the sprint requires the CP energy system, this intense effort can only be sustained for several seconds - 10-15 seconds is perfect.
When to use: only when riders are properly warmed up - and best in the second half of the session. Use it in sets of 3-6.
What it does: Trains the CP system and builds power.
Key teaching points:
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