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

Want to become a faster, more powerful track sprinter?

This plan is designed for intermediate track cyclists who want a structured approach to improving performance in sprint-based velodrome events.

Track sprinting demands more than raw speed. You need explosive power, acceleration, high neuromuscular output, repeatable sprint performance, good technique and enough aerobic fitness to recover between hard efforts.

This plan develops those qualities progressively so that you arrive faster, more powerful and better prepared to compete on the track.

Who this plan is for

This version is best suited to intermediate track riders who already have some racing experience, are training consistently and are comfortable with a moderate weekly training load.

It is designed for sprint-focused track events such as the individual sprint, team sprint, keirin, flying efforts and similar short-duration disciplines rather than endurance racing.

You should ideally have several weeks of consistent riding completed before starting.

Track sessions, practice races and sprint-specific technical work can be valuable during the later stages of the plan. Where appropriate, replace a similar planned session rather than simply adding extra training load.

What the plan includes

• Focused sessions developing explosive power and acceleration


• Higher-intensity work improving peak power and repeatable sprint performance


• Neuromuscular and cadence-focused training


• Supporting aerobic and recovery rides


• Core and strength work


• Regular recovery to support adaptation

The plan also includes guidance around pacing, technique, tactics and preparing for the demands of track sprint racing.

You can follow the cycling sessions using power, heart rate or perceived exertion, although a power meter is particularly useful for monitoring sprint output and progression.

Many sessions use TrainingPeaks structured workouts with power, heart rate and cadence targets where appropriate.

Bonus 40-week strength programme

You'll also receive access to a 40-week strength and conditioning programme that you can continue using after your track sprint preparation is complete.

Planning your taper

This plan does not include a fixed taper. Taper requirements vary between athletes, so allow an appropriate gap before your target event to reduce training load and arrive fresh.

Want the plan adapted around you?

A pre-built plan is a great option if you're comfortable managing your own training.

But no generic plan can know your exact fitness, available time, recovery, race schedule, strengths, weaknesses or how you're responding from week to week.

If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.

TrainingPeaks plan customers receive an exclusive coaching upgrade offer.

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

Build the power, sharpen the speed — and arrive ready to sprint.