Here's a Fun Sprint Workout.

My coach, John Barclay, has always been good at setting up my workouts so they are fun and beneficial. He’s always coming up with new ways to mix it up. This sprint workout seemed to really open up my legs without too much fatigue.


1.5 hrs sprint day - 6 x small ring 39x17 starting at 10 mph - stand and spin out that gear to 120 rpm

3 x big ring 53x17 starting at 20 mph - stand spin out that gear, shift to 53x16 and spin it out to 120 rpm

3 x big ring 53x16 starting at 24 mph - stand spin out that gear, shift to 53x15 spin it out, shift to 53x14 and spin it out 110-120 rpm

1 x bin ring 53x15 starting at 26-28 mph - stand spin it out, shift to 53x14 spin it out, shift to 53x13 and spin it out 110-120 rpm (ok to do this one downhill to get up to speed)

if you warm-up 15 minutes and do the first sprint at 15 minutes then sprint every 5 minutes you'll finish the last sprint at 1 hr 15 min, then cool-down 15 minutes.

Give it a try and have fun.