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@babydinotrackboy
if its 3-4 minutes long it isnt a sprint work out and wont help your sprint, rpm it wasnt the length of your sprint that let you down Sunday it was your observation to see what the other riders were about to do, then the reaction time was too long. If you had seen the move and reacted instantly you would have got on the wheel and been able to pop around when they started to tire as no one can go at there top speed for 500m.