A gradual increase in sprint duration may be one way to get more sprinting into a workout. Using a pyramid format, starting with an increased duration to the peak and then decreasing duration, can be a progressive way to increase intensity to your workout. I find varying the duration of your sprint in this way leads you to challenge yourself more. Let's take a look at what I mean...
Duration = 7.5 minutes
Cadence = 100+ rpm for sprints; 80-90 rpm for recovery
Resistance = set tension slightly higher than your steady state, moderate pace (e.g., 4-5 out of 10); during recovery resistance can be turned down slightly to make it easier (for beginner or less fit cycle participants); to challenge more advanced cycle participants keep the resistance the same for sprint and recovery.
The pyramid above may help visualize the drill. Now take yourself to the peak and back!
Workman's Cycle Drills & Skills
Enjoy some of my favorite cycle workout drills either in a cycle class or on your own bike at home!