Dictionary of Intervals: Sprint

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:

• a sprint is not just 'fast legs' it is power, with extra speed added. Fast legs without power is a poor quality interval with negligble training effect.
  
• this is the only interval where you can give an upper limit only to the cadence - eg, up to 115rpm. Anything over this point is ineffective and the rider needs to add more resistance. Why only the upper limit? Because it's an intense power interval, different riders will have different power sweet spots. Some riders will prefer more resistance and less speed, and some will need to use speed to bolster the power. Even so, the limit of 115rpm remains (or you can make it lower, if you prefer).
  
• be clear about how many reps there are. We suggest between 3 and 6 reps - you must provide plenty of recovery in between in order to recharge the CP system. If you're training the CPD system with athletes, you're going to need 2-3 mins recovery between each one. If you're not, you can afford to shorten the length of the recovery to make a more cohesive section. But then move onto other types of intervals.
  
• it is impossible to do a sprint for longer than a few seconds. Intensity is maximal. It should feel incredibly hard. Your riders should feel ready to stop before the end of the interval.
  
• give clear cueing so riders know exactly what to do when - and when to recover, and how long to recover for.
  
• this interval will train your CP system and fast-twitch muscle fibres to give you more explosive power.
  
• bad technique renders this interval ineffective. Make sure riders have sufficient resistance on - if it doesn't feel really hard, then it's not a sprint. Powering through and minimising upper body movement is essential.
  

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