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SPEED: SPRINT FOCUS- 4 weeks to REALLY FAST🚀 + Email access to coach

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Frank Pike- I've coached state camps, national podium finishers and RAAM riders

All plans by this Coach

Length

4 Weeks

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

Many cyclists – particularly as we get older – gravitate toward one, steady speed and effort level. It’s not slow, necessarily, but the problem is that once you spend too much time training at your one sustainable speed, you lose the ability to accelerate. You lose that snap you need to jump on a wheel, accelerate across a gap, or sprint for the city limit sign. You loose your ability to repeat high power hard efforts.

To add some summer snap on top of the steady aerobic fitness you have gained throughout the spring, I have a 4-week training program for you. It’s based around three key workouts and an endurance or group ride, repeated over the course of three weeks, with a recovery week on Week 4. For riders who can ride 5 days a week, there’s an optional fifth day included on Tuesday which can be used for an extra endurance day (as I have planned) or extra REST/Recovery ride day if needed.

This plan can be used to increase your pure sprint performance or overall speed and power at sub 4min durations. The plan is power based with no data feedback but I am happy to answer questions via email at frank@beyondcategorycoaching.com.

I have the following coach certifications/accreditations:
Training Peaks Advanced level 2
USA Cycling level 2
INSCYD Metabolic Profile testing
wKO5
Power based training

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
09:09:00 03:05:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
09:09:00 03:05:00
Day Off
—— ——

Training Load By Week


Frank Pike

Beyond Category Coaching, LLC.

My areas of expertise are road, gravel, CX and MTB, Ultra and strength/mobility. I offer coaching plans that include daily detailed workout prompts that include time, intensity, watts, heart rate, and specific description of the workout. I will also create a one time training plan for big events and I provide nutrition guidance. I coach all levels of athletes and specialize in athletes that have limited time to train and have to balance training with family, work and life.


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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