Sprinter's Plan

Improve your climbing by building strength through torque on the pedals to help you keep a constant tempo on long and steep climbs.

In the first week we will activate the muscles with a few sprint workouts. In addition to these, we'll do a workout that will be repeated weekly and will test all your performance zones. In the following weeks, get ready to develop your strength, speed and pedalling efficiency.

In week two, you'll be developing the power output you need to sprint efficiently. And it won't just be about low cadence. In workouts, we'll alternate between low and high cadence at the same time, improving your acceptance of changing paces. A repeat workout - The Rumble - will round out the trio.

In week three we will continue to develop strength with one workout, and check all of our zones with the other. For the last workout of the week, we'll lift the training load into the higher zones and indulge in a little party in the anaerobic zone.

The last week of this plan, we'll be fine tuning your sprints. Two sprint workouts with maximum explosiveness and a workout focused on fast cadence will tune your speed to a new level!

After completing the four-week training block, it's crucial to give your body the rest it needs. Enjoy a week of easy riding in zones 1 and 2, and maintain a cadence of 90 RPM. Remember, rest is just as important as training. Ignoring rest and recovery can lead to overtraining, so prioritise it.