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
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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
Sample Day 1
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
This ride should be slightly harder then a recovery ride. zone 1/2.
Sample Day 3
Easy spinning in zone 1. keep the cadence at 90-100rpm
Sample Day 4
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
Easy spinning in zone 1. keep the cadence at 90-100rpm
Sample Day 6
15-20 minute warm up: zone 1
zone 2
15-20 minute cool down: zone 1
Sample Day 8
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.