What is the typical RPM for performing high-performance effort sprints?

The typical RPM for high-performance effort sprints generally falls within the range of 80-110 RPM. This range allows for a balance between generating maximum power and maintaining control while executing high-intensity sprints. In this context, maintaining a higher cadence can significantly enhance muscle recruitment and energy expenditure, which is crucial during sprint intervals.

Additionally, this RPM range is conducive to simulating the demands of outdoor cycling sprint scenarios, where quick accelerations and bursts of speed are necessary. It allows instructors to effectively train participants' anaerobic capacity and improve their overall cycling performance.

While lower RPM options are typically associated with strength-building or endurance rides, they do not provide the same intensity required for high-performance sprints. Therefore, the 80-110 RPM range is ideal for maximizing effort during these high-intensity intervals.