Originally Posted by
50PlusCycling
Sprints (also called "intervals"), are a great way to pick up your average speed. I mix a few into every bigger ride, usually on longer straights or up mild climbs. I find they are a great way to elevate my fitness beyond what it would otherwise be.
Truth! When I started adding sprints back into my rides, my average speed went-up about 1 MPH on most rides
For me, that's crazy as my average speed hadn't changed noticeable for decades, riding pretty much the same roads, until I started sprinting. (Note: I don't have a power meter and don't plan on buying one. I do realize that an average speed increase doesn't mean I got stronger... but I am going faster!)