This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.

Thinking about your first track sprint race?

This plan is designed for newer track cyclists who want a clear, progressive route into sprint-based velodrome racing without requiring a huge weekly training load.

Track sprinting is about more than raw speed. You need explosive power, acceleration, good technique, repeatable hard efforts and enough aerobic fitness to recover between sprints.

This plan develops those qualities progressively so you can arrive faster, more confident and better prepared to race.

Who this plan is for

This Short on Time version is ideal if you're relatively new to structured training, newer to track sprinting, or simply need your training to fit around a busy life.

Training generally stays below around 300 TSS per week (typically around 3–5 hours of cycling, depending on intensity and your fitness).

You should ideally have completed your track accreditation and have at least a few weeks of consistent cycling behind you before starting.

What you'll work on

• Explosive power and acceleration


• Short, high-intensity sprint efforts


• Cadence and neuromuscular speed


• Repeatability between hard efforts


• Aerobic fitness to support recovery


• Recovery so you can train consistently

This plan can support sprint-focused track events such as the individual sprint, keirin, team sprint, flying efforts and similar short-duration events.

Track sessions and practice races can be useful as you get closer to competition. Where appropriate, replace a similar planned session rather than simply adding more training.

You can follow the sessions using power, heart rate or perceived exertion. A power meter can be useful for monitoring sprint output, but it is not essential.

Simple, structured training

Every workout includes clear instructions so you know what to do and what the session is trying to achieve.

The goal is to build the speed, power and confidence needed to take your first steps into track sprint racing.

Want more support?

This is a self-guided training plan designed to give you a clear structure to follow.

If you'd prefer training built specifically around your goals, available time, fitness and life outside cycling, you can upgrade to 1:1 coaching.

You'll find details and a link to book a free consultation at the start of the plan.

Build the power, sharpen the speed — and arrive ready for your first track sprint race.