FORM SPRINTS

Purpose: This workout will improve your sprint technique and power by making you more efficient.

CompuTrainer set-up:

Workout:

Warm up 10-15 minutes, keeping your cadence at 85+ rpm. Observe your left-right power split striving to balance them at 50-50.
Then select a gear such as 53 X 15 or easier and sprint out of the saddle for 10-15 seconds at maximum effort with a high cadence. Monitor your left-right power split striving to balance them at 50-50.
Recover for about three minutes with an easy spin, observing and balancing leg power.
Complete 10-15 such sprints. Stop sooner if your form becomes sloppy.
The step up drill can be done as a workout in itself, or can be used as a warm-up and cool-down activity.
Cool down and stretch the quads, hamstrings, and gluteus.