Improve your sprint in 4 weeks

Author

Scott McGill

Length

4 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling intermediate

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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Summary

This is a great plan if you want to improve your sprint leading up to race season. Improving your sprint is the easiest and quickest way to improve your results in races. How many races do you end up finishing with a group vs solo? with an improved sprint you will be able to finish off races and have a better chance of landing on the podium. This plan can be completed with or without a power meter or heart rate monitor. With dynamic sprint workouts this plan will help to improve your power and speed leading into race season.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:22

Back to Plan Details

Sample Day 1

1:30:00
Hill Sprint Workout

20 minute warmup zone 1
2 sets of 5 hill sprints as outlined below
20 minute cool down zone 1

Hill sprints:
Find a fairly steep hill 7+% grade. Choose a place where you will start your sprint then choose a spot where you will end your sprint about 150 yards up the hill. Roll up to the hill going relativly slow and in a relatively big gear. When you reach your starting spot do an all out sprint up the hill. The goal of this is to get to the finish spot as fast as possible. turn around and recover for 5 minutes or until fully recovered. Do 10 minutes easy spinning in between sets.

Sample Day 2

2:00:00
light endurance ride

This ride should be slightly harder then a recovery ride. zone 1/2.

Sample Day 3

1:00:00
Recovery Ride

Easy spinning in zone 1. keep the cadence at 90-100rpm

Sample Day 4

1:30:00
30 30 workout

20 minute warm up zone 1
20 minutes 3-4 short sprints (5-8 seconds) spinning in zone 1 in between sprints
2 X 8 30 seconds on 30 seconds off with 10 minutes easy spinning in between sets.
20 minute cool down zone 1

Sample Day 5

1:00:00
Recovery Ride

Easy spinning in zone 1. keep the cadence at 90-100rpm

Sample Day 6

2:00:00
Endurance Ride

15-20 minute warm up: zone 1
zone 2
15-20 minute cool down: zone 1

Sample Day 8

1:30:00
Hill Sprint Workout

20 minute warmup zone 1
2 sets of 6 hill sprints as outlined below
20 minute cool down zone 1

Hill sprints:
Find a fairly steep hill 7+% grade. Choose a place where you will start your sprint then choose a spot where you will end your sprint about 150 yards up the hill. Roll up to the hill going relativly slow and in a relatively big gear. When you reach your starting spot do an all out sprint up the hill. The goal of this is to get to the finish spot as fast as possible. turn around and recover for 5 minutes or until fully recovered. Do 10 minutes easy spinning in between sets.

Improve your sprint in 4 weeks

$19.00 - Buy Now
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