Boost Your Performance: Sprinting (pdf)

Win sprints. 

This intense, very focused plan concentrates on short bursts of ‘speed’ and ‘max intensity’ efforts that will boost your sprint & anaerobic power.

In your next criterium, flat road race or intense bunch ride want you to close gaps quickly, open them behind you just as rapidly, and win sprints that you might have thought were beyond you. We’re going to push you – but we know you can push back.

Time Per Week

Average of nine hours a week

Six days riding per week

The Structure

This plan is one seriously tough block of training that’s designed to take your sprinting, accelerating and breakaway abilities to the next level. Each day has a specific focus to help transform your solid base fitness.

Week 1: A week designed to build your ability handle repeated maximum efforts.

Week 2: A much more intense week with focus on some solid neuromuscular strength work.

Week 3: No hiding in the pack – this week will sharpen your ability to accelerate away from a group and then stay away!

Week 4: This will really give you a break and make sure that you are ready for any hard training over the next few weeks.