NP/Neuromuscular Power/Sprint Improvement 8 Weeks

Average Weekly Training Hours 10:02
Training Load By Week
Average Weekly Training Hours 10:02
Training Load By Week



YOUR SHORTCUT TO FAST Peaks Coaching Group

NP/Neuromuscular Power/Sprint Improvement 8 Weeks is a 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train around 11 hours per week (excluding Rest Weeks). You will need to be able to devote up to 4 hours of training on your weekends. Weeks 4 and 8 will be Recovery and Test Weeks. This is a Prep and Race Plan, so includes a Race Week Schedule for Saturday and/or Sunday Races as well as No Race and can be used by non-racers as well.

Sprinting is a crucial component to every cyclists’ success. If your sprint is lacking, then you could have trouble winning the races or events you want. The ability to sprint is largely genetically determined so don’t think that a training plan is going to take you from a 800 watt max to 1400 watt max! It’s just not going to happen, but you CAN improve your sprint! That means practice and training and that’s what these plans are about, to help you learn how to better sprint, including both your initial “snap” and your fatigue resistance out to 300+ meters!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training...
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• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
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Sample Day 4
0:45:00
ACTIVE RECOVERY - Easy Spin

Option A
-------
MS: Today is an Active Recovery day targeting ONLY Zone 1 (000w-000w). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 4
2:30:00
ENDURANCE Ride

Option B & C
-------
WU: 10-15 minutes working from Zone 1 (Z1) training zone into Zone 2 (Z2) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Zone 2 Endurance (000w-000w) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 5-15 minutes of easy pedaling in Z1 (000w-000w).

Sample Day 11
0:45:00
ACTIVE RECOVERY - Easy Spin

Option A
-------
MS: Today is an Active Recovery day targeting ONLY Zone 1 (000w-000w). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 11
2:30:00
ENDURANCE Ride

Option B & C
-------
WU: 10-15 minutes working from Zone 1 (Z1) training zone into Zone 2 (Z2) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Zone 2 Endurance (000w-000w) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 5-15 minutes of easy pedaling in Z1 (000w-000w).

Sample Day 18
0:45:00
ACTIVE RECOVERY - Easy Spin

Option A
-------
MS: Today is an Active Recovery day targeting ONLY Zone 1 (000w-000w). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 18
2:30:00
ENDURANCE Ride

Option B & C
-------
WU: 10-15 minutes working from Zone 1 (Z1) training zone into Zone 2 (Z2) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Zone 2 Endurance (000w-000w) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 5-15 minutes of easy pedaling in Z1 (000w-000w).

Sample Day 25
0:45:00
ACTIVE RECOVERY - Easy Spin

Option A
-------
MS: Today is an Active Recovery day targeting ONLY Zone 1 (000w-000w). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!