We all want to be fast. It’s just a matter of fact. No one wants to be slow—we all strive for speed. The thing about speed though, as with most things, you won’t get better unless you work on it. So that’s exactly what we’re going to do today!
In this workout, you’ll focus on maintaining a high cadence for the short fast sprints, and recover as needed in between. Your cadence and resistance (or gear) will drop, so try to let your heart rate drop a bit before going all out again. This is a grueling and effective workout, focused on increasing your ability to sprint and make strategic moves while cycling.
On the hard cycling intervals, take your gear or resistance level to a point where you can maintain the fast cadence of 90–110 RPMs for all 20 sprints. During the recovery, try an easy cadence that feels relaxing, but keeps your legs moving.
Alright, it’s go time! You’ve got this.
Today’s focus: Speed
Warmup: Bodyweight and Cycling
30 seconds each:
shoulder swings
shoulder circles counterclockwise
shoulder circles clockwise
4 minutes easy pedaling
ROUND 1: On equipment (Complete 20 times through)
10 seconds hard cycling—90 to 110 RPM
20 seconds recovery pedaling
ROUND 2: On equipment (Complete 1 time through)
7 minutes moderate tempo
ROUND 3: On equipment (Complete 20 times through)
10 seconds hard cycling—90 to 110 RPM
20 seconds recovery pedaling
ROUND 4: On equipment (Complete 1 time through)
7 minutes moderate tempo
Cooldown: Bodyweight and Cycling
3 minutes easy pedaling
30 seconds each:
quad stretch
hamstring stretch
calf stretch
glute stretch
Hopefully you’re feeling faster than ever after that workout. Although the intervals were short, they’ll prepare you to pass and make powerful movements come race day.
Don’t forget to check out the other workouts in this series!
Good luck and stay fit!
Becca Capell
iFit Head Trainer
The Workout
Have an iFit Premium membership? Join this workout to follow along with the workout featured in this post!
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
You might also like
.jpg&w=3840&q=75)
Ride Stronger in California with iFIT Trainer Yuri Hauswald
Build real-world cycling power and speed in the California Power & Speed Cycling Series with iFIT Trainer Yuri Hauswald. Ride through iconic California routes while sharpening endurance, cadence, and interval precision in the iFIT fitness app.
March 2, 2026
.jpg&w=3840&q=75)
Trainer Games Complete Collection: Every Workout. Every Episode. One Epic Experience.
Experience the full intensity of Trainer Games in one place. The Trainer Games Complete Collection brings every episode, workout, and behind-the-scenes moment together inside the iFIT fitness app, so you can train, watch, and stay inspired alongside elite trainers from start to finish.
February 16, 2026
.jpg&w=3840&q=75)
Explore the Coast in a Feel-Good Cycling Series with iFIT Trainer Ashley Paulson
Explore the coast and build confidence on the bike with the Olympic National Park Coastal Feel-Good Cycling Series. Led by iFIT Trainer Ashley Paulson, this six-workout program is designed for casual to intermediate riders who want structure, motivation, and a routine that feels sustainable. With 30-minute rides, scenic coastal routes, and encouraging coaching, this series helps turn cycling into a habit you’ll actually stick with.
February 16, 2026
