Drill

Instructions

1. 1Run at a controlled pace, then surge to a faster gear for 20 seconds on a signal.
2. 2Keep the surge controlled, using cadence and arm drive rather than a wild sprint.
3. 3Settle back to the moderate pace smoothly without collapsing form.

What to focus on

A smooth transition into and out of a faster gear.

Common mistake

Surging with a form breakdown, such as leaning back or flailing arms.