What is the recommended RPM range for sprints on a flat cadence?

The recommended RPM range for sprints on a flat cadence is typically 80-110 RPM. This range allows for an effective balance between resistance and speed, promoting a high-intensity effort that still enables riders to maintain proper form and technique. During sprint intervals, the goal is to demonstrate power and speed, which this RPM range effectively supports while allowing the rider to push themselves without losing control of their pedal strokes.

Higher RPMs, such as those found in other choices, may lead to diminished returns on power output for most riders, especially when trying to accelerate quickly. While training at higher RPMs can be part of a cyclist's repertoire, the 80-110 RPM range is specifically tailored for flat sprint efforts, making it optimal for developing speed and improving cardiovascular fitness appropriately.