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.