Become a Better Sprinter in 8 weeks (Cat.3-2 Cyclist) (Smart Enabled)
Threshold Endurance SportsAll plans by this Coach
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This plan is built for the Cat. 3-2 level cyclist with 9 to 14 hours a week to train and has already completed one of our anaerobic endurance improvement plans (or other equivalent). The plan is designed to help you improve neuromuscular recruitment of muscle fibers used in sprints, repeatability of sprint efforts, and explosive power of sprint. Improving your sprint would be useful to anyone that is finding their weakness to be the ability to launch an explosive sprint at the end of a race, maintain speed in a sprint, and handle explosive accelerations.
In this plan, you can expect to be doing roughly 2 interval sessions during the week and either racing or doing longer endurance rides on the weekend to maintain aerobic endurance.
To get started, you'll want to make sure you complete the field test in the attached training guide (under plan details) to establish your training zones for this plan. Make sure you are well rested going into the field test and have had a few lighter rides leading into the field test.
Before starting this plan or any other plan, please consult with your doctor to ensure you are fit to complete a training plan with sustained cardiovascular workouts.
**All workouts in this plan are smart capable and can be dowloaded for use on your cycling computer or smart trainer.
For questions regarding this plan, contact a TES Coach at firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|11:33 hrs||4:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||11:33 hrs||4:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor