I'm trying to put together a sprint training session for the indoor trainer; something built around 15-30 second efforts. Can you guys throw out a few sample workouts as far as how many; how much rest between; should I do them in sets or equal rest between all? I haven't done a sprint workout in a decade so I doubt I'll get past 4-5 efforts the first few tries anyway.
I use a Polar power meter that has a pretty big delay so not much point in trying to capture 5-10 second sprints. Maybe think of it as a workout for a points race, not a pure sprint; maybe totaling about 3 minutes of all out efforts ? (minus the rest in between of course)