 Hey everyone, I'm Giddy and Massey here with Purefix track team. Track bike racing is all about speed So today we're going to show you a simple sprint workout that you can do at home Today we're going to work on standing and seated accelerations This is going to improve your fast twitch muscle reaction and get you up the top speed faster Accelerations are a great sprint exercise. You're going to want to do three to four sets of these Oscar we're going to work on our seated acceleration. Roll around slowly Pick a point on the track while you're seated in the saddle accelerate as fast as you can Oscar that was a perfect seated acceleration. How do I feel? All right, so for those of you watching at home You're going to want to take about 10 or 15 minutes rest and then go out and do a standing acceleration David you're going to show us a standing acceleration pick a point out on the track Get up out of the saddle and get going as quickly as you possibly can think 0 to 60 Nice work after you've finished one of the most important things to remember is your cool down Many people skip the cool down But that's a mistake when you're working at such a high level lactic acid builds up in your muscles If you don't cool down You're going to feel it in your legs tomorrow, and you won't be able to train properly a cool down needs to be part of every Workout. Thanks for watching another episode of pure fixed training tips If you have any questions about cycling training or any of the techniques we discussed today Just drop them in the comment box below Make sure to subscribe to our YouTube page for more training videos and give us a like if you learned something I'm Gideon Massey, and I'll see you at the track