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Improve Your Sprint (Bike+Core, Plyos, Mobility)-All Levels: 4 wks/7-10hrs


Dana Williams

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4 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Improve your sprint in just 4 weeks! Achieve Performance Training & Coaching has created a training plan to make you a better sprinter. Developed by experienced coaches and Cat 1 sprinters, this training plan will improve your explosive power, leg speed and muscular endurance through specific block interval training. The plan also incorporates sprint-specific Plyometrics, Core Workouts, and Stretching+Foam Rolling with a link to photo instructions. There is even a sprint test on the first and last day of the plan to compare your "Before" and "After" sprinting.

If you have questions on this program or one-on-one coaching then contact #AchievePTC by visiting

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
6:51 hrs 3:00 hrs
Strength x6
1:39 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
6:51 hrs 3:00 hrs
1:39 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Dana Williams

Achieve Training & Coaching; National Champion

Maximum performance. Minimal time. Real coaching, not just a training program. Weekend warriors to elite racers receive a customized program that fits their lifestyle plus consistent communication that teaches all aspects to goal success.

Road racing: road race, criterium, time trial. Mountain biking: short distance to endurance events. Group/charity rides: short, medium & long distance.

$59.95 - Buy Now