This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Getting started with track sprint racing?
This plan is designed for developing 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, good technique, repeatable sprint performance and enough aerobic fitness to recover between hard efforts.
This plan develops those qualities progressively so that you arrive faster, more confident and better prepared to race on the track.
Who this plan is for
This version is best suited to beginner or developing track riders who are relatively new to structured sprint training or currently training at a lower weekly 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. A power meter can be useful for monitoring sprint output, but it is not essential.
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, develop the technique — and arrive ready to sprint.
Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.