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6-Week Sprint & Leadout — Neuromuscular Power Peak on 7 to 8 hrs/week (Zwift & Indoor)

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6-Week Sprint & Leadout — Neuromuscular Power Peak on 7 to 8 hrs/week (Zwift & Indoor)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Bryn Griffith

Length

6 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Win the finish. Six weeks to a genuine sprint and lead-out peak, built for road and crit racers who need explosive power off any wheel.

WHO IT IS FOR
Road, criterium and Zwift racers with 7 to 8 hours a week who want a sharper sprint, a stronger lead-out and the ability to fire on tired legs. It suits indoor and Zwift training and works best paired with the Evolve Off-Bike Strength plan for the force work behind a great sprint.

HOW IT PROGRESSES
An FTP test on day one sets your zones. Weeks 1 to 3 introduce and build the sprint toolkit, week 4 is a lighter recovery week that lets the work sink in, week 5 peaks your sharpness, and week 6 tapers into a final FTP retest so you can measure the gains.

WHAT MAKES IT DIFFERENT
Every quality session is distinct and vivid, from Standing Start Ladders and Flying 200 Repeats to Lead-Out Pull and Peel, Kilo-Style Power Holds, Sprint Off The Back fatigue sprints and Overspeed Cadence work. Full recoveries between maximal efforts keep every sprint truly maximal, and the plan deliberately trains sprinting after fatigue, the skill that wins real races.

WHAT TO EXPECT EACH WEEK
Around seven rides most weeks, with two to three sprint quality sessions, an endurance ride, a recovery spin and a longer weekend ride, landing near 7 to 8 hours, with a lighter recovery week around 5 hours. Every ride carries clear guidance, a science reference and a pre-session cue, and each week opens with a note laying out the focus.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
07:00:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
Bike
07:00:00 02:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices


  • 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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