Gear Up Coaching's Crush the Sprints 4 week plan (5-7hrs per week)
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:20 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:20 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter