IMPROVE IN SPRINT

Average Weekly Training Hours 11:00
Training Load By Week
Average Weekly Training Hours 11:00
Training Load By Week

Training based on improving sprint power output with specific efforts

Sample Day 1
1:30:00
1h30' easy ride

Ride easy in Z1

Do 6x10" sprint sit on saddle
heavy gear 53x14/13
Start from 10km/h
RECOVERY BETWEEN 4'

Sample Day 3
2:00:00
2h SPRINT

Ride easy
Do:
4x10" SPRINT 53x13 start from 10km/h, standing sprint - REC 3'

10-15' easy
4x10" SPRINT 53x15 start from 25km/h, standing sprint - REC 3'

10-15' easy
4x10" SPRINT 39x16 start from 20km/h, sit on saddle - REC 3'

Sample Day 4
3:00:00
3h TEMPO

Do

3x20' @Z3 - REC 30'

Sample Day 6
2:30:00
2h30' Spike + Sprint

Ride in Z2

Do 5x
15" @200% FTP - 3' @FTP - 15" SPRINT
REC BETWEEN 6-8'

Sample Day 7
3:00:00
3h ENDURANCE RIDE

Ride in Z2

Climb in Z3

Sample Day 8
1:30:00
1h30' easy ride

Ride easy in Z1

Do 6x10" sprint sit on saddle
heavy gear 53x14/13
Start from 10km/h
RECOVERY BETWEEN 4'

Sample Day 10
2:00:00
2h SPRINT

Ride easy
Do:
4x10" SPRINT 53x13 start from 10km/h, standing sprint - REC 3'

10-15' easy
4x10" SPRINT 53x15 start from 25km/h, standing sprint - REC 3'

10-15' easy
4x10" SPRINT 39x16 start from 20km/h, sit on saddle - REC 3'