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

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


Dana Williams

All plans by this Coach


4 Weeks

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

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
06:51:00 03:00:00
Strength x6
01:40:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
06:51:00 03:00:00
01:40:00 00:30:00

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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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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