Thanks, so if you have fast twitch with good oxidative capacity I’d guess it would be a little faster. Would be interested in your opinion of Tuesday’s workout (4 sets 4x15-sec ON 90-sec OFF, with 5min RBI) in the context of this conversation. Those were max efforts on the trainer (level/standard mode on Kickr direct-drive), its a little awkward sprinting on trainer but those were seated (makes it easier) and I focused on standing start cadence (actually pedals slowly turning, accelerate hard to >120rpm and the power just happened).
re: kettlebell indeed I find them interesting too. The short version is I credit kettlebell swings with overcoming posterior chain weakness and for the first time in 30 years I’ve been able to do goblet squats (dumbbells then kettlebells) and deadlifts (two kettlebells). Now capable of going to the gym and start using trap bar and barbell, they moved everything outside but I’m at the end of a 10-week resistance program and a little uneasy lifting in the gym with a mask (I don’t like how it restricts breathing a bit).