Spinning sprint spractice

Today was sprints. I didn't stand up. I established my pattern according to the trip mileage:

Miles 1-3 - Gear 12, maintain >80 rpm
Mile 4 - Gear 13, maintain >100 rpm
Mile 5-6 - Gear 12, maintain >80
Mile 7 - Gear 13, maintain >100 rpm
Miles 8-9 - Gear 12, maintain >80 rpm
Mile 10 - Gear 13, maintain >100 rpm
Mile 11-12 - Gear 12, maintain >80
Mile 13 - Gear 13, maintain >100 rpm
Mile 13.5 - Gear 14,  maintain >100 rpm
Mile 14-15 - Gear 12, maintain >80
Mile 16 - Gear 14, maintain >100 rpm
Miles 17-18 - Gear 12, maintain >80 rpm
Mile 19 - Gear 14, maintain >100 rpm
Mile 20-22 - Gear 12, maintain >80 rpm

I felt this was a good workout. I had sweat dripping off me, measured breathing but not ragged, and a nice elevated heart rate. It was also very good to see 400+ calories burned for my efforts.