Pav Bryan - 4 Week Sprint Training Plan (Complimentary)

Average Weekly Training Hours 02:00
Training Load By Week
Average Weekly Training Hours 02:00
Training Load By Week

This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Owner and Head Coach at Pav Bryan Cycle Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.pavbryan.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. We want you to succeed! Buy this plan and will provide you a free guide to download via a session in day one but if you do have any questions, please email coach@pavbryan.com and we will respond within 48 hours. This plan comes FREE with Direct Power Cycling Team membership (directpowerct.com), you can get the code from the DPCT Facebook group or email coach@pavbryan.com. This plan can be completed without any additional equipment such as power meters, heart rate monitors or cadence sensors, however you will be able to monitor progress more effectively with the more information you have. We would love to hear how you get on! Please find us on all social media platforms - @pavbryancyclecoaching

Sample Day 2
1:00:00
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

Sample Day 5
1:00:00
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.

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

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

20 min warm-up, 

4x (10 sec all out max effort followed by 4 min 50 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.

20 min cool-down.

Sample Day 12
1:00:00
Hill Sprint Intervals

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

20 min warm-up

Find a short hill that takes a minimum of 30 seconds to climb. Then do 30 sec climb out of saddle at full sprint pace then coast down then repeat 4 times, have 10 mins rest & repeat entire set once more. Try to keep cadence high, you shouldn't need to change gears at all.

20 min cool-down

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

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

20 min warm-up, 

4x (15 sec all out max effort followed by 4 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.

20 min cool-down.

Sample Day 19
1:00:00
Hard Geared Sprint Strength

The Goal Of This Session: is to develop muscular strength

20 min warm-up.

Come to a stand still in a very "hard" gear. Then power away for 30 seconds, take as long as you need to feel recovered & repeat until time to CD

20 min cool-down.

Sample Day 23
1:00:00
Sprint Intervals - Set 3

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

20 min warm-up, 

4x (30 sec all out max effort followed by 4 min 30 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.

20 min cool-down.

Pav Bryan
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Pav Bryan Cycle Coaching

Bikes Etc Magazines Cycling Guru. Director and Head Coach at Pav Bryan Cycle 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.