British Cycling 4-week Sprint Training Plan

Average Weekly Training Hours 05:03
Training Load By Week
Average Weekly Training Hours 05:03
Training Load By Week

Our 4-week sprinting plan is aimed primarily at riders who have completed our Advanced/Intermediate Plan or, at the least our Foundation Plan, and are looking for a final sprint training block in preparation as they go into the season. If you have not been following one of our plans but still want to work on your finishing sprint, this plan could still be suitable for you. You will however need to have trained consistently through the winter and built a solid strength and endurance base. Don’t be tempted to leap into these high intensity workouts as a get fit quick short cut. If you haven’t put the base work in over the winter, you will be risking potential injury and slipping into a state of overtraining. You should look to invest time in a structured plan to build the required base, such as our Foundation Plan, and target an event later in the season. The plan is designed to build on your existing strength and endurance base, developing your ability to accelerate and sustain a high intensity effort. This sprint fitness is essential for competing at the sharp end of circuit and road races but this four week block will also be beneficial to track riders, sportive riders who feel they lack top end speed and any riders who want to be able to challenge during village sign sprint

Sample Day 2
1:10:00
Threshold Test

Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes

Sample Day 4
1:10:00
Outdoor: Big gear / Low cadence with sprints

Outdoor Training Sessions: Big Gear / Low Cadence with Sprints Time: 1 hour 10 minutes Warm-up: http://bit.ly/WU1_warmup Terrain: A hill that will take at least 5 minutes to climb. Zones: All efforts should be in HRZ4/PZ4, aiming for the biggest gear and lowest cadence you can maintain until the final sprints when you should attack it 100%. • RIDE GUIDE 14 minutes - Warm-up WU T1 • On the hill 2 minutes - seated 50-60 rpm 1 minute - standing +5 rpm 1 minute - seated 55-60 rpm 30 seconds - standing +5 rpm 15 seconds - seated maintaining previous cadence 15 seconds -stand and sprint 5 minutes - easy spinning • Repeat for a total of 5 repetitions, leave out the 5 minutes of easy spinning on the final repetition. • 10 minutes - Cool Down

Sample Day 6
1:30:00
Indoor: 20/40

Turbo/Rollers/Static Bike: 20/40 seconds Time: 1.5 hours Warm-up: http://bit.ly/20minwarmup Ride: Cadence 95rpm+ for 20 seconds and drop below 95rpm for 40 seconds Zones: The effort should be 120%+ FTP for power or a long sprint for heart rate British Cycling 20-minute warm-up 20 seconds Sprint 40 seconds Active Recovery 20 seconds Sprint 40 seconds Active Recovery 20 seconds Sprint 40 seconds Active Recovery 20 seconds Sprint 40 seconds Active Recovery 20 seconds Sprint 5 minutes 40 seconds Active Recovery Repeat this set four more times, with active recovery at the end of each. Once you finish your sets, cool down for 10 minutes.

Sample Day 7
1:40:00
Outdoor: VO2 efforts

Outdoor Training Sessions: VO2 Efforts
Time: 1 hour 40 minutes
Warm-up: WU R from http://bit.ly/WU1_warmup
Terrain: Flat or with gradual inclines for the efforts.
Zones: Follow guide below and try to maintain a consistent 80-90 rpm cadence
RIDE GUIDE
• 10 minutes - WU R
• 5 minutes - at Threshold HR/PZ4 100% FTP
• 5 minutes - HR/PZ1
• 6 X 3 minutes - HR/PZ5 with 3-minute easy pedalling recovery
• 10 minutes - HR/PZ1
• 4 X 2 minutes - HR/PZ5 with 4-minute easy pedalling recovery
• 15 minutes - Cool Down

Sample Day 9
1:30:00
Indoor: 5 Minute Ramped Intervals

Turbo/Rollers/Static Bike: 5 minute Ramped Intervals 
Session
Time: 1.5 hours
Warm-up: http://bit.ly/20minwarmup

Ride: Hold 95rpm+ for the efforts, building the cadence for the maximal last minute surge. Active recovery should be at 90rpm with very low resistance

Zones: VO2 max zone for efforts, ending the end of each repetition with an all out effort for the last minute. Ride in the active recovery zone for the rest intervals.

RIDE GUIDE
Warm up: British Cycling 20-minute warm-up

- 5 minutes VO2 Max Effort, ramped at the end 
- 5 minutes Active Recovery
- 5 minutes VO2 Max Effort, ramped at the end 
- 5 minutes Active Recovery
- 5 minutes VO2 Max Effort, ramped at the end 
- 5 minutes Active Recovery
- 5 minutes VO2 Max Effort, ramped at the end 
- 5 minutes Active Recovery
- 5 minutes VO2 Max Effort, ramped at the end 
- 15 minutes Cool Down

Sample Day 11
1:10:00
Outdoor: Seated Accelerations

Time: 55 mins - 1 hr 10 mins
Warm-up: http://bit.ly/WU1_warmup
Terrain: Flat and ideally traffic free for efforts
Zones: Not applicable, accelerations are maximal up to 90 rpm
RIDE GUIDE
• 14 minutes - Warm-up WU T1
• X 10-15 Seated Accelerations with 3-minute recoveries (see pre-activity comments)
• 10 minutes - Cool Down

Sample Day 13
1:00:00
Indoor: 1 Minute Neuromuscular Intervals

Turbo/Rollers/Static Bike:  1 minute Neuromuscular Intervals  Session Time: 1 hour Warm-up: http://bit.ly/20minwarmup Ride: Cadence 95rpm+ with a focussed drive up to speed for the opening 20 seconds of the interval with enough resistance to generate maximum power. Recover at 90rpm and a low resistance.  Zones: Neuromuscular zone for high power efforts, start in a hard gear for 20 seconds and try to hold the speed for the rest of the effort, active recovery zone for rest durations. British Cycling 20-minute warm-up 1 minutes Maximum Effort  3 minutes Rest 1 minutes Maximum Effort  3 minutes Rest 1 minutes Maximum Effort 3 minutes Rest 1 minutes Maximum Effort  3 minutes Rest 1 minutes Maximum Effort  3 minutes Rest 1 minutes Maximum Effort 3 minutes Rest 1 minutes Maximum Effort 3 minutes Rest 1 minutes Maximum Effort 3 minutes Rest Cool down routine