WIN A STREETLIGHT SPRINT!
Shift into a big gear, get out of the saddle, and ride hard, gradually increasing speed and cadence. Then sit down and ramp up your rpm, shifting as necessary, until you’re riding as fast as you can while remaining smooth. Maintain that top speed for 20 to 30 seconds. Do four to five sprints with 5 minutes of recovery in between.*
*Do the workouts on these pages once or twice a week. Before each, warm up at an easy to moderate effort for 15 minutes. Spin easy for about 5 minutes to cool down.