4 x 15 seconds ON; 15 seconds OFF - bring the ������ HEAT to these ������ 5 min between sets Sprint Intervals focus on your neuromuscular power. The intensity is just below an all-out sprint and similar to a really fast lead-out. Although these workouts don’t look challenging on paper, they are quite taxing at the muscular level especially due to the brief recovery periods. • These intervals are best performed on a stationary trainer or on a flat road free of cars, stop signs, intersections, etc. • Start each interval from a rolling start of around 60 rpms • At the start accelerate as hard as you can (Full GAS !!) to a high cadence >110 rpms • Choose a gear that is hard but one that allows you to hit the cadence of 110 rpms or greater • Remain seated for the duration of the interval to recruit more muscle groups • Use your power meter to perform the intervals down to the second FasCat Coach Pro Tip: if you do one thing, hit 110 rpms and go hard (okay, 2 things ;-)