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Sprint Cyclist Training Plan
New for 2026!
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This cycling program is designed for balanced development of metabolic fitness, neuromuscular coordination, strength and glycolytic power
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Think of yourself as driving a sports car that requires premium fuel, careful tune-up procedures, aggressive but controlled handling, and regular maintenance intervals.
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When you operate within these parameters, the performance capabilities are exceptional. When you ignore them and try to operate like either a pickup truck or a dragster, everything breaks down.
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Core Principles:
1) slightly undertrained beats overtrained ∴ every effort must have a purpose, recovery is critical.
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Quality-focused attitude: switch mindset from 'more is better' to 'better is better'
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2) leanness outweighs hypertrophy ∴ energy intake must be tightly controlled, diet quality is paramount.
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The gym goal is maintenance of strength and muscle mass, without fat gain
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Annual Structure
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Macrocycle I Off-SeasonFoundation 1October3+1 weeksStrength Introduction
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Foundation 2November3+1 weeksStrength Build
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Macrocycle II Pre-SeasonDevelopment 1Lt Dec-Md Jan3+1 weeksStrength Transfer
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Development 2Md Jan-Md Feb3+2 weeksStrength Peak
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Macrocycle III In-SeasonSpecialization 1Lt Feb-Md Mar2+1 weeksSpeed Foundation
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Specialization 2Md Mar-Md Apr3+1 weeksSpeed Development
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Specialization 3Md Apr-Lt Apr2+1 weeksAerobic Ramp
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Specialization 4Ea May-Ea Jun3+2 weeksAerobic Peak
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PeakPre-CompetitionEa Jun-End Jun3 weeksAnaerobic Peak
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CompetitionJul-Md Aug2+2+1+2 wksTaper, Events
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Post-SeasonTransitionMd Aug-Ea Oct3+2+1+3+1 wksRecovery, Work Capacity
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Exercise Volume
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CategoryAnnual HoursWeekly Avg
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Walk/CommuteLight2574.9
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Cycling Training≥ Moderate2795.4
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Gym TrainingResistance1472.8
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68313.1
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2026 Season Process Goals
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Primary
Enjoy training again; consistently look forward to training sessions; leave sessions feeling energized, not depleted
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Consistent recovery day-to-day and week-to-week; no overreaching, SVT, or overuse injuries; consistent high-REM sleep
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Secondary
Resolution of remaining right-side restrictions
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Restoration of smoothness/connectedness on the bike and sprint technical quality
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Tertiary
Improved left-right power balance at all intensities
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Quaternary
Attainment of Outcome Goals (below)
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2026 Season Outcome Goals
Note: power percentiles are based on > 28,000 40+ year old males on intervals.icu
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Cycling GoalsPrimary
30-second power: 900 Watts (> p99) @ 10.6 W/kg [914@9.10(2022), 819@9.52(2023), 819@9.75(2025)]
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Secondary
5-second power: 1250 Watts (> p98) @ 14.8 W/kg [1272@12.66(2022), 1193@14.37(2023), 1193@14.4(2025)]
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Tertiary
120-second power: 475 Watts (> p97) @ 5.6 W/kg [500@6.13(2020), 482@5.55(2023)]
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Strength GoalsPrimary
Hex Bar Deadlift 1-rep max: 405 lb (2.25x bodyweight) [395/2.0x(2024), 365/2.0x(2025)]
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Secondary
Hand-Supported Step-Up 1-rep max: 295 lb (1.6x bodyweight) [265/1.5x(2025)
Failure
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Tertiary
Push Press 1-rep max: 180 lb (1.0x bodyweight) [180/0.9x(2024), 177.5/0.97x(2025)]
Close
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Physical GoalsPrimary
Body Fat: ± 11% July; ± 10% end Post-Season [11.9%(2025)]
Near Miss
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Secondary
Waist Circumference: ± 31.25 inches July (= around 11% body fat) [32.0(2025)]
Success
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Tertiary
Thigh Circumference: > 23 inches July (assuming above is true) [22.5(2025)]
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2026 Season Performance
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F1F2D1D2S1S2S3S4PCCPPSNotes
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Maximum Power (W)
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1 sec (W/kg)
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5 sec
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5 sec W/kg
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5s 40+ percentile
percentiles from intervals.icu
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15 sec
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30 sec
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30 sec W/kg
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30s 40+ percentile
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120 sec
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120 sec W/kg
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120s 40+ percentile
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Opt. Cadence (rpm)
cadence at which maximum power was produced in Peak Power Test
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Endurance Metrics
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Est. VT1 (bpm/W)
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Power:HR (mod)
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5-sec:30-sec
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30s Fatigue Indx (%)
(peak power - average power) / peak power
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30s Pwr Maint. (%)
30-second average power divided by 5-second peak power
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60s Pwr Maint. (%)
60-second average power divided by 30-second average power
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Pwr Decay Rate (%)
percentage drop from first 5 seconds to final 5 seconds in 30-second test [(first 5-last 5) / first 5]
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Recovery Cap. (%)
final sprint peak power (Force-Velocity Profile test) divided by first sprint peak power (Peak Power Test) x 100
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Measurements
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Weight (kg)
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Body Fat
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Fat Mass (kg)
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Lean Mass (kg)
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Waist
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Thigh
theoretical max = 25.2/64.0
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Hips
theoretical max = 40.4/102.6
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Calf
theoretical max = 16.2/41.1
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Gym Power
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Hang Power Clean
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Vertical Jump
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Broad Jump
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1-Rep Max (lb)
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Back Squat
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Half Squat
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Safety Bar Squat
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Quarter Squat
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Front Squat
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HS Step-Up
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Hex Bar Deadlift
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Romanian DL
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Overhead Press
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Push Press
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1-Arm DB OHP