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Cycling Sprint 10s · no sound

Cycling Sprint

Maximal short cycling efforts where output peaks in seconds and the quads carry the load through every pedal stroke.

Primary muscle
Quads
Equipment
Cardio Machine
Difficulty
Intermediate
Movement
Cardio
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How to do it

  1. Warm up with several minutes of easy riding before attempting any sprint.
  2. Select a resistance heavy enough that cadence cannot run away from you.
  3. Settle into a stable seated position with a firm grip on the bars.
  4. Accelerate to maximum effort within the first few pedal strokes.
  5. Hold peak output for the full sprint window without shifting position.
  6. Spin easy for several minutes of recovery before the next sprint.

Common mistakes

  • Sprinting against too little resistance, so cadence spikes and force stays low.
  • Building up gradually, which wastes most of a thirty-second window.
  • Shortening recovery, which caps the output of every subsequent sprint.
  • Sprinting cold, which is when hamstring and knee complaints appear.

Muscles worked

Primary
Quads
Secondary
CalvesGlutesHamstrings

Same movement, other equipment

Assault Bike Intermediate Assault Bike Quads Machine Squat Thrusts Intermediate Squat Thrusts Quads Bodyweight Arc Trainer Beginner Arc Trainer Quads Machine Indoor Cycling (Spin Bike) Beginner Indoor Cycling (Spin Bike) Quads Machine

Similar exercises

Cycling Intervals Intermediate Cycling Intervals Quads Cardio Machine Hill Climb Repeats Intermediate Hill Climb Repeats Quads Cardio Machine Steady State Ride Beginner Steady State Ride Glutes Cardio Machine Elliptical Beginner Elliptical Glutes Machine Hiking Beginner Hiking Glutes Bodyweight

Good to know

What muscles does the Cycling Sprint work?
Mainly the quads. It also works the calves, glutes and hamstrings.
What equipment do you need for the Cycling Sprint?
It uses a cardio machine. Without it, the Assault Bike and the Squat Thrusts train the same muscles the same way.
Is the Cycling Sprint good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.

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