Fun little drill sugested by
 

I went out and did a fun ride this afternoon.
100 degree weather clear traffic moderate

Warmed up 10 minutes at 15 mph then
Sprint all out in a hard gear for 30 Mississippi count

Drop down and sprint for a minute and a half. do it again. I ran those drills for another 20 minutes. Now my sprints are only about 25 mph but dang, face in the wind it felt like I was flying. Got the dopamine thing going on now.

I don't get it. You sprint for 30 seconds and then keep sprinting for another 1:30 at a high cadence? Is there any recovery going on? What is this drill meant to improve?

1:30 do an easy recovery rate sorry wasn't clear on that.

quote out of bicycle magazine last fall, i clipped out the workout suggestions page sorry,

"30-second blasts Warm up for 10 minutes, sprint all out for 30 seconds, then spin easy for 2 1/2 minutes. Do this 12 times, then spin easy to cool down. Don't perform this workout back to back days or more than twice a week"

"The Benefit: Research shows that all-out 30-second intervals can improve your VO2 max- the maximum amount of oxygen your body can use during extreme exertion. One study found that seasoned cyclists improved VO2 max by 3% and 40 K time trials speed by more than 4% in four weeks thanks to sets of these intervals."

Not tiem trial racer but man I did enjoy the work out to break up the routine a little.