His friends call him “Bling,” you may know him as Michael Matthews, but whichever name you use, know you're riding with a legend. Matthews is a sprinter for Team Jayco Alula and targets the Classics and stage race victories.

This workout will teach you to sprint! Hit these 15-second efforts hard to boost your power when punching over hills or following accelerations.

You have the opportunity to pick between an intense and a less intense version this week. Subgroup E is the lite version, 10% less intense than Subgroup A, the original workout. Choose whichever your body needs the most. You got this!