Sprint specific racing plan - 4weeks
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SISU Racing's 4-week Sprint plan is designed for Intermediate/Advanced riders who want a sprinting specific conditioning block leading into the season.
If you have not been following one of our training plans but are keen to target some circuit races, 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 relatively high intensity workouts as a get fit 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, postpone trying to develop race fitness and maybe adopt a more structured approach next winter.
What will it give me?
This plan is designed to give you the necessary fitness for typical 50-minute to one hour closed circuit races. Each week there is a threshold level workout, which will give you the ability to hold a relatively high intensity for a sustained period of time. The second session is of a higher intensity, giving you the ability to bridge a gap or make a break. The main weekend session is a longer ride for endurance but will also contain higher intensity race specific efforts. With these three sessions, you will develop the fitness to hold your own in a circuit race. The bonus session each week is more sprint focussed, giving you that acceleration out of the corners and a winning sprint.
SISU Racing Online Training Plans are super time-efficient, easy to follow, and based on the most cutting-edge training methods.
What You Get
A personal training calendar powered by TrainingPeaks.
Log workouts and analyse heart rate, power, pace and other data.
Receive optional daily workout notifications via e-mail.
Upload your workouts from over 90 compatible devices.
View workouts on the go with free apps for iPhone or Android.
Training Resources and advice from TrainingPeaks.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:38 hrs||2:00 hrs|
Day Off x3
|Workouts Per Week||Weekly Average||Longest Workout|
||4:38 hrs||2:00 hrs|
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?