So it's become apparent that while my aerobic capacity is coming along nicely, I need to work on sprinting.
Ideally I would like to have a 1500w/10sec and 1000w/30sec split. That's a big goal, right now I can hold 800-ish watts for 15sec.
What should I be doing?
Right now I'm doing 20s sprint/40s rest for 5 minutes, a total of 3 intervals of these. A few times per week.
Is it helpful to sprint for 2 or 3 consecutive days?
Can I sprint on the same day I'm doing aerobic stuff?
Should I be jumping hard or spinning up to speed?
Thanks for any ideas,