SPRINT Training

Average Weekly Training Hours 09:04
Training Load By Week
Average Weekly Training Hours 09:04
Training Load By Week

Training based on improving sprint power output with specific efforts.
After this training program you will improve your max power output and win more sprints!!!

Sample Day 1
1:10:00
37.3TSS
1h10' easy ride + sprint

After 30' warm-up do 6x10" sprint sit on saddle
heavy gear 53x14/13.
Start from 10km/h and recover for 4' in between the sprints
Finish doing 15' cooling-down

Sample Day 3
1:49:00
80.6TSS
1h50' doing 3sets of 4x10" Sprint

Warm-up for 20' and then do 3x1' fast pedaling at Z4 at 100-105rpm resting for 1' in between intervals.
Then ride easy for 5' before start the main set of the day.
Do 3 SETS of 4x10" SPRINT recovering 3' in between.

1st set 53x13 start from 10km/h, standing start
2nd set 53x15 start from 25km/h, standing start
3rd set 39x16 start from 20km/h, sit on saddle

coll-down for 10-15' at the end

Sample Day 4
2:05:00
98.5TSS
2h 2x20' TEMPO

Warm-up for 20' then ride for 20' at Z2.
Next ride dor 10' easy and then do 2x20' @Z3 at 95-100rpm on flat/rolling road recovering 10' in between intervals


Finish doing 15' cool-down

Sample Day 6
1:28:20
109.2TSS
Race winning intervals

These intervals will improve your VO2Max and your ability to win races.

Begin workout with a 20' warm-up. Next do 5x1' fast pedaling at FTP at 100-105rpm. Recover for 5' and then get ready for the race winning intervals.
Begin intervals with a 30seconds sprint (10-15" out of saddle) averaging 200% of your FTP.
Then ride for 3' at 100-110% FTP and finish with 10seconds all-out sprint.
Rest for 5-6' or the time you need for complete the intervals.
Finish doing 15' cool-down

Sample Day 7
3:00:00
115.5TSS
3h endurance ride

Today it's only endurance ride.
Just spend time in Z2.

Cadence 90-100rpm

Sample Day 8
1:10:00
37.3TSS
1h10' easy ride + sprint

After 30' warm-up do 6x10" sprint sit on saddle
heavy gear 53x14/13.
Start from 10km/h and recover for 4' in between the sprints
Finish doing 15' cooling-down

Sample Day 10
1:49:00
80.6TSS
1h50' doing 3sets of 4x10" Sprint

Warm-up for 20' and then do 3x1' fast pedaling at Z4 at 100-105rpm resting for 1' in between intervals.
Then ride easy for 5' before start the main set of the day.
Do 3 SETS of 4x10" SPRINT recovering 3' in between.

1st set 53x13 start from 10km/h, standing start
2nd set 53x15 start from 25km/h, standing start
3rd set 39x16 start from 20km/h, sit on saddle

coll-down for 10-15' at the end

Giacomo Notari
|
NG Training - The science of cycling

2017-2018 Coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen