8-Week Track Sprint & Kilo — Fixed-Gear Power Peak on 6 to 8 hrs/week (Zwift & Indoor)
8-Week Track Sprint & Kilo — Fixed-Gear Power Peak on 6 to 8 hrs/week (Zwift & Indoor)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Bryn Griffith
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Train for your track sprint meet with a structured 8 week plan built for riders with 6 to 8 hours a week, and open a whole new discipline in your riding. This is the complete preparation for the standing start, the flying 200, the kilo and the match sprint, building the explosive neuromuscular power, the raw torque of a launch, the top-end leg speed and the anaerobic capacity that decide a sprint on the boards.
WHO IT IS FOR: Track sprinters, kilo and 500m riders, fixed-gear and velodrome racers, and roadies who want to build serious explosive power. It suits anyone who wants standing-start torque, flying-sprint top end and kilo-pace strength. Every session works indoors on a smart trainer or on rollers with a fixed-gear-style approach, so you can build track power all year.
HOW IT PROGRESSES: Day one is an FTP test to calibrate your support rides. From there each week blends standing-start and low-cadence torque work, flying sprints, kilo-pace efforts and an aerobic base ride, escalating through a build, a recovery week, an extend block and a peak that culminates in a full track-meet simulation. A sharpening week and a taper carry you to your event on the final day.
WHAT MAKES IT DIFFERENT: Every ride carries a six part description, a pre-activity fuelling and pacing note, and one verified sports-science link, drawn from track-sprint research on torque-velocity, standing starts and maximal power. Sessions are genuinely distinct, no two the same, and pair naturally with the Evolve Off-Bike Strength plan for the gym work that lifts a sprinter.
WHAT TO EXPECT EACH WEEK: Five to six focused sessions, full recoveries so every effort is maximal quality, an aerobic ride to build the engine that repeats efforts, and a weekly guide note. Expect explosive standing starts, screaming flying sprints, deep kilo efforts, a full meet rehearsal, and a taper that leaves you sharp and dangerous from the gate.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
05:06:00 | 01:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:06:00 | 01:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.