Pav Bryan - 4 Week Sprint Training Plan (Complimentary) - Videos, Guides & Support Included!

Average Weekly Training Hours 01:57
Training Load By Week
Average Weekly Training Hours 01:57
Training Load By Week

This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.directpowercoaching.com/about-pav-bryan/

Do you struggle with sprint power output? Then this complimentary plan is for you! Add this program is to your existing regime do not to replace.

This plan is the most comprehensive and user-friendly plan on the market! Only plans from Direct Power Coaching come with support. We win when you do so buy this plan and will support you by providing you a free guide to download in day one and if you do have any questions you can email info@directpowercoaching.com and we will respond within 48 hours.

You can use any method to monitor your training, power, heart rate or rate of perceived exertion, although power is an advantage. You get key rides to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance. Truly personal coaching without the expense of working with a coach 1:1.

95% of the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function and can be directly uploaded to Garmin too complete!

This plan comes FREE with Direct Power Cycling Team membership (directpowerct.com), you can get the code from the DPCT Facebook group or email info@directpowercoaching.com.

Sample Day 2
1:00:00
25.5TSS
Sprint Test

The Goal Of This Session: is to set a benchmark or check progress against a previous score
20 min warm-up.

If you have power meter then this is a 6 second all out sprint. Do three in total, one from a total stand still & two more while already riding. We need the peak power achieved in each sprint only

If you do not have a power meter then find two fixed points approx 250 meters apart then time yourself how long it takes to go from one to the other. 3 times total, one from stand still plus two more while moving.

Give yourself about 5 minutes active recovery between sprints

Keep it repeatable!

20 minute cool-down

Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/

How did you do? Let us know via social media:

facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching

Sample Day 5
0:56:00
42.7TSS
Spin Ups

The Goal Of This Session: is to increase your leg speed & increase your efficiency 

10 min warm-up. 

On a downhill slope or a light resistance on trainer start spinning your legs, increasing your cadence every min until you reach your max without bouncing on the bike. Then maintain for as long as possible, time how long you hold your max then aim to beat it on next attempt. 

Recover for 3 or more min then repeat as many times as you can. 

10 min cool-down.

Note down the peak at which you started to bounce

Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/

How did you do? Let us know via social media:

facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching

Sample Day 9
1:00:00
63.1TSS
Sprint Intervals - Set 1

The Goal Of This Session: is to improve peak power output

15 min warm-up,
 
5x (15 sec all out max effort followed by 5 min 45 sec easy spin). Try to come to a complete standstill for the sprints, either stop if indoors, or track stand if out (get as close as possible!). Try to keep cadence high throughout & you shouldn't need to change gears too soon during the sprints.

15 min cool-down.

Sample Day 12
0:45:00
59.7TSS
Seated Accelerations (RPM) - Strength Reps - Set 1

The Goal Of This Session: is to develop muscular strength

15 min warm-up

6x Seated Accelerations from almost standstill in your biggest gear. All out effort until you hit around 90 RPM. Zones not relevant during this session, workout guide power is an approximation

10 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

Sample Day 16
1:00:00
85TSS
Sprint Intervals - Set 2

The Goal Of This Session: is to improve peak power output

15 min warm-up, 

10x (15 sec all out max effort followed by 2 min 45 sec easy spin). Try to come to a complete standstill for the sprints, either stop if indoors, or track stand if out (get as close as possible!). Try to keep cadence high throughout & you shouldn't need to change gears too soon during the sprints.

15 min cool-down.

Sample Day 19
0:53:00
74.7TSS
Seated Accelerations (RPM) - Strength Reps - Set 2

The Goal Of This Session: is to develop muscular strength

15 min warm-up

8x Seated Accelerations from almost standstill in your biggest gear. All out effort until you hit around 90 RPM. Zones not relevant during this session, workout guide power is an approximation

10 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

Sample Day 23
1:15:00
98.8TSS
Sprint Intervals - Set 3

The Goal Of This Session: is to improve peak power output

20 min warm-up, 

5x (20 sec all out max effort followed by 2 min 45 sec easy spin) then 5 min active rest and repeat. Try to come to a complete standstill for the sprints, either stop if indoors, or track stand if out (get as close as possible!). Try to keep cadence high throughout & you shouldn't need to change gears too soon during the sprints.

20 min cool-down.

Pav Bryan, BikesEtc Magazines Cycling Guru
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Direct Power Coaching

Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.

Truly Personal Coaching guarantees a unique experience, entirely tailored to your needs.

Responsible for a team of five coaches, I am a well-respected coach within the cycling community. I am experienced in public speaking and have presented numerous times around the world.