Build Sprint Power in 6 weeks

Author

Taylor Warren

All plans by this Coach

Length

6 Weeks

Typical Week

3 Bike, 3 Day Off, 2 Strength

Longest Workout

2:00 hrs

Plan Specs

cycling beginner advanced masters power based strength

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

The focus of this plan is highly sprint focused with not much focus at all on aerobic capacity/endurance. Use this plan if you are looking to build power from the 5 second up to 45 second durations. This is a great plan for someone who is highly sprint focused or a crit racer looking to build sprint power in the off season before building their aerobic engine. The plan consists of gym work (either strength/force or speed/power production), high torque workouts, such as standing starts, high leg speed work and all out sprinting. This plan looks to combine the specifics of sprinting, ie torque production and high contractile speed to improve an athletes absolute power burst. This is a great plan to incorporate on the track as well. Athletes interested in this plan should have a moderate grasp on training philosophy, know how to recover efficiently, and have spent some time prior in the gym.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:26
Training Load By Week
Average Weekly Training Hours: 04:26
Average Weekly Breakdown

Taylor Warren

Apogee Performance Coaching

Areas of expertise include race prep/tactics, nutritional guidance, time trial strategy and sports psychology.

Services I provide include a general consultation, where we go over a rough road map of the season as well as a nutritional consult. I also provide customized weekly training plans and at the top of my program, I provide power analysis as well.

Back to Plan Details

Sample Day 1

0:42:30
47.2TSS
Baseline sprint test

Sample Day 3

1:30:00
Sprints form drill

9 sprints
1x50 meters in 39x19
1x50 meters in 39x17
1x100 meters in 53x19 rolling start, shift as appropriate
1x150 meters in 53x19 rolling start, shift as appropriate
2x250 meters in 53x16 rolling start (from ~15mph), shift as appropriate
2x300 meters in 53x15 rolling start (from ~20mph), shift as appropriate
1x50 meters in smallest gear
Complete recovery between each sprint (AR), about 5 minutes
Fill out extra time with endurance riding

Sample Day 8

1:30:00
Standing Starts

20 minute warm up then 10 standing starts with complete recovery (>5 minutes) in between each effort. 20 minute cool down. Each start effort should be done in a big gear from a standing start (53x15). Just 10-15 pedal strokes for each effort. Short but VERY intense work. Work on thrusting your hips towards your stem rather than rocking the bike back and forth to get going.

Sample Day 13

1:09:00
30.4TSS
Spin ups

8x spin up repeats. Purpose of today is to build neuromuscular connections and generate improvements in leg speed. Ride in a gear that allows you to spin very rapidly (about as fast as you can) but still putting enough force into the pedals so you are about at your anaerobic threshold

Sample Day 14

2:00:00
76TSS
Endurance Ride

This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).

Sample Day 16

1:00:00
Strength Building Phase variation5

Moving from circuit training and light weights to strength building. This means staying at a workout station for 2-3 sets and working towards 6-8 reps at about 80% of max (should be able to hit 6 reps but 8 is a challenge)

Sample Day 17

1:09:00
30.4TSS
Spin ups

8x spin up repeats. Purpose of today is to build neuromuscular connections and generate improvements in leg speed. Ride in a gear that allows you to spin very rapidly (about as fast as you can) but still putting enough force into the pedals so you are about at your anaerobic threshold

Build Sprint Power in 6 weeks

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