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Gear Up Coaching's Crush the Sprints 4 week plan (5-7hrs per week)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Gear Up Coaching

All plans by this Coach
No Ratings

Length

4 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This 4 week specialty plan is for intermediate level riders doing 5-7hrs riding per week who want to take their sprint up a notch. It is primarily aimed at riders looking to race criteriums but could equally be used by road racers looking to improve their sprint in road races. This plan would ideally be done after a build plan prepared by Gear Up Coaching but can be undertaken by riders who have a good level of base fitness and are looking to improve their sprint.

Workouts are power based and many can be done indoors as well as out. After this block, why not consider continuing your training with another specialty phase plan or transitioning back to a build phase plan to continue to build general fitness. Check out our other Gear Up Coaching plans for more details!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:20 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
5:20 hrs 3:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Nick Humby

Gear Up Endurance Coaching

At Gear Up we specialize in coaching endurance sports, road cycling, mountain biking, gravel, cyclocross, time trial and triathlon.

Our coaching staff provide training plans, individual and group coaching and a host of other endurance sport related services. With over 35 years of endurance sport experience and the ability to leverage a network of specialists, we can cover your needs.

Whether a beginner or experienced rider and whatever your needs, Gear Up to optimize your athletic potential.

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