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Improve Your Sprint (Bike+Core, Plyos, Mobility)-All Levels: 4 wks/7-10hrs


Sofia Marin

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4 Weeks

Plan Description

Improve your sprint in just 4 weeks! Achieve Performance Training & Coaching has created a training plan to make you a better sprinter. Developed by experienced coaches and Cat 1 sprinters, this training plan will improve your explosive power, leg speed and muscular endurance through specific block interval training. The plan also incorporates sprint-specific Plyometrics, Core Workouts, and Stretching+Foam Rolling with a link to photo instructions. There is even a sprint test on the first and last day of the plan to compare your "Before" and "After" sprinting.

If you have questions on this program or one-on-one coaching then contact #AchievePTC by visiting

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
6:51 hrs 3:00 hrs
Strength x6
1:39 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
6:51 hrs 3:00 hrs
1:39 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Sofia Marin

Coach Sofi is a lifetime athlete, sports nutritionist and experienced cycling coach passionate about helping athletes reach their potential. She believes in supporting cyclists through a well-rounded approach that includes personalized training plans, ride/race analysis, race strategy, nutrition interventions, and life balance.

Choose from either Cycling or Cycling+Nutrition coaching. I support everyone from a beginner recreational athlete to Domestic Pros.

  • 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.

Refund Policy

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.

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