What symbol represents sprints on a flat?

The symbol that represents sprints on a flat is indeed an X in a box. This specific notation is used in indoor cycling classes to indicate a high-intensity effort, such as short bursts of speed or sprints. The X in a box visually signifies a distinct and dynamic effort within the workout, differentiating it from other types of movements or efforts that may be represented by different symbols.

Sprints on a flat surface are crucial for elevating heart rate and improving cardiovascular fitness, and using a clear and recognized symbol helps both instructors and participants easily identify when to shift to these higher-intensity segments. This consistency in notation aids in communication and understanding during the class, ensuring that participants can effectively follow the workout plan laid out by the instructor.