build blazing speed you can count on until the end.

If youre not fit enough to be with the front pack at the end, you wont win the sprint. this plan helps you develop a good aerobic base, then builds leg speed with explosive efforts. teaching muscles to fire more quickly is a neuromuscular adaptation, rather than an aerobic one. youll see results fast, especially if you dont typically do sprint training. Plan tips: Beginners, take Mondays and Fridays as rest days throughout. n For sprints, form is vital; position your hands in the drops, and be sure that you are in a hard-enough gear to stand and get good leverage on your first two strokes. Beginner (89.5 hrs./week) workouts in BLACK; advanced (912 hrs./week)=variations in WHITE where they appear n All rides at a conversational pace (easy to moderate) on flat to rolling terrain, unless otherwise noted n RECovERy RIdE=Easy ride in a light gear at moderate cadence PoWER InTERvALs=Pace at 9095% of your max heart rate (MHR) vo InTERvALs=As hard as possible, paying no attention to heart rate, to boost max oxygen consumption (vo2 max) levels TEMPo=Pace at 80% of max heart rate (MHR) in a moderately large gear at a cadence of 7075 rpm FLAT sPRInTs=on a flat road, begin at moderate pace and gearing and accelerate to max-effort sprint HIgH-sPEEd sPRInTs=on a flat road or slight downhill and in a moderate to high gear, jump out of the saddle for a max burst of speed
2

win in a sprint

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1 2 3 4 5 6 7 8 9 10 11 12
week

Tuesday
1 hr. 15 min. 1 hr. 45 min.
w/ 4x3-min. Power Intervals; 3 min. rest

wednesday
1 hr. 1 hr. 30 min. 1 hr. 1 hr. 30 min

Thursday
1 hr. 30 min. 1 hr. 45 min.
w/ 4x30-sec. VO2 Intervals; 30 sec. rest

saTurday
2 hrs. 15 min.
w/ 4x3-min. Power Intervals; 3 min. rest

sunday
2 hrs. 15 min. 2 hrs. 30 min. to 3 hrs. 2 hrs. 30 min. 3 hrs. to

fridayresT day; 1 hr. recovery ride

MondayresT day; 1 hr. recovery ride; resT dayweeks 4, 8 and 12

1 hr. 30 min. 1 hr. 45 min.

w/ 5x3-min. Power Intervals; 3 min. rest

1 hr. 30 min. 1 hr. 45 min.

w/ 5x30-sec. VO2 Intervals; 30 sec. rest

2 hrs. 15 min.

w/ 5x3-min. Power Intervals; 3 min. rest 3 hrs. 30 min.

1 hr. 45 min. 2 hrs.

w/ 2 sets of 3x3-min. Power Intervals; 3 min. rest; 6 min. b/t sets

1 hr. 1 hr. 30 min.

1 hr. 30 min. 1 hr. 45 min.

w/ 2 sets of 3x30-sec. VO2 intervals; 30 sec. rest; 3 min. b/t sets

2 hrs. 15 min.
w/ 2 sets of 3x3-min. Power Intervals; 3 min. rest; 6 min. b/t sets

2 hrs. 2 hrs. to 2 hrs. 30 min. 2 hrs. 15 min. 3 hrs.

w/ 30-min. Tempo

1 hr.

1 hr. 15 min. 1 hr. 30 min.

1 hr. 30 min.
w/ 3x3-min. Power Intervals; 3 min. rest

1 hr. 45 min. 1 hr. 30 min. 1 hr. 45 min.

2 hrs. 30 min.

w/ 4x3-min. Power Intervals; 3 min. rest

2 hrs.
w/ 5x3-min. Power Intervals; 3 min. rest

1 hr. 1 hr. 30 min.

2 hrs. 15 min.

2 hrs. 30 min. 3 hrs.

w/ 2 sets of 3x30-sec. VO2 Intervals; 30 sec. rest; 3 min. b/t sets

w/ 5x3-min. Power Intervals; 3 min. rest w/ 2x20-min. Tempo; 10 min. rest

2 hrs.
w/ 2 sets of 3x3-min. Power Intervals; 3 min. rest; 6 min. b/t sets

1 hr. 1 hr. 30 min.

1 hr. 30 min. 1 hr. 45 min.

w/ 2 sets of 4x30-sec. VO2 Intervals; 30 sec. rest; 3 min. b/t sets

2 hrs. 15 min.

w/ 2 sets of 3x3-min. Power Intervals; w/ 2x25-min. Tempo; 3 min. rest; 6 min. b/t sets 10 min. rest

2 hrs. 45 min. 3 hrs.

2 hrs. 15 min.
w/ 2 sets of 4x3-min. Power Intervals; 3 min. rest; 6 min. b/t sets

1 hr. 1 hr. 15 min.

1 hr. 45 min. 2 hrs.

w/ 3 sets of 3x30-sec. VO2 Intervals; 30 sec. rest; 2 min. b/t sets

2 hrs. 30 min.
w/ 2 sets of 4x3-min. Power Intervals; 3 min. rest; 6 min. b/t sets

2 hrs. 30 min.

45 min. 1 hr. 1 hr. 30 min.

w/ 2 sets of 3x2-min. Power Intervals; 2 min. rest; 6 min. rest b/t sets

1 hr. 30 min. 1 hr. 30 min.

w/ 5x2-min. Power Intervals; 2 min. rest

1 hr. 45 min.

2 hrs. 30 min.

2 hrs. 30 min.

w/ 5x3-min. Power Intervals; 3 min. rest

2 hrs.

1 hr. 1 hr. 15 min.

2 hrs.
w/ 2 sets of 4x10-sec. Flat Sprints; 2 min. rest; 6 min. b/t sets

1 hr. 45 min.
w/ 6x10-sec. High-Speed Sprints; 2 min. rest

2 hrs.

w/ 2 sets of 3x3-min. Power Intervals; 3 min. rest; 6 min. b/t sets

1 hr. 45 min. 2 hrs.

w/ 2 sets of 3x4-min. Power Intervals; 4 min. rest; 8 min. b/t sets

1 hr. 1 hr. 15 min.

2 hrs.
w/ 2 sets of 5x10-sec. Flat Sprints; 2 min. rest; 6 min. b/t sets

2 hrs.
w/ 8x10-sec. High-Speed Sprints; 2 min. rest

2 hrs.

1 hr. 45 min. 2 hrs. 15 min.

w/ 2 sets of 4x4-min. Power Intervals; 4 min. rest; 8 min. b/t sets

45 min. 1 hr. 15 min.

1 hr. 45 min.
w/ 6x10-sec. High-Speed Sprints; 2 min. rest

2 hrs. 15 min. 2 hrs. 30 min.

w/ 10x10-sec. High-Speed Sprints; 2 min. rest

1 hr. 45 min.

45 min. 1 hr.

1 hr. 30 min.

1 hr. 45 min. 2 hrs.

w/ 5x10-sec. Flat Sprints; 2 min. rest

30 min.

EvEnt or racE Day