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'

Giacomo Notari
|
NG Training - The science of cycling

Currently coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
3rd level of Sport Director (the highest) in the Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen