I should clarify. This is strictly as a cardio tool and for commuting, not in any way competitive or professional

Why I mention sprints is because I want to activate more fast twitched muscle fibres and use the bike as a tool to do HIIT training. And sprints, like chosing a heavy gear and slight uphill would do the trick.

I have zero ecperience with a roadbike, and not sure if it would be more difficult to get on and off sidewalks, like I have used my MTB