4 sets of 4 x 15 seconds ON; 90 seconds OFF - bring the ������ ACCELERATION to these ������ 5 min between sets These efforts are very similar to sprint intervals except that you will start the effort from a track stand (0 rpms) and will take a longer rest period between efforts (1:6 work to rest ratio, i.e. 15 secs ON = 90 secs OFF). Standing Start Intervals will boost your peak power outputs and give you the ability to respond to attacks, launch counter attacks, and generally be fast. These intervals are best performed on a stationary trainer or flat wide open roads with no traffic, stop signs, lights, etc. Start each sprint from a track stand, a dead stop or slow roll Accelerate as hard as possible (Full GAS !!) to a cadence b/w 120-140rpms Choose a gear that is challenging at the start but then shift to one that allows you to hit a cadence of 120-140rpms by the end of the interval Remain seated (contrary to the name) for the entire interval The recovery time in-between intervals is increased to allow for a...