ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACAD
1
Sprint Cyclist Training Plan
New for 2026!
2
3
This athletic program is designed for balanced development of strength, neuromuscular coordination, glycolytic power, and metabolic fitness
4
5
Think of yourself as driving a sports car that requires premium fuel, careful tune-up procedures, aggressive but controlled handling, and regular maintenance intervals.
6
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.
7
8
Core Principles:
1) slightly undertrained beats overtrained ∴ every effort must have a purpose, recovery is critical.
9
Quality-focused attitude: move from endurance mindset 'more is better' to sprinter mindset 'better is better'
10
2) leanness outweighs hypertrophy ∴ energy intake must be tightly controlled, diet quality is paramount.
11
Potential unrealized gains from calorie maintenance are dwarfed by losses from extended dieting
12
13
Annual Structure
14
Macrocycle I Off-SeasonFoundation 1Lt Sep-Md Oct2+1 weeks
Sprint Introduction
15
Foundation 2Md Oct-Lt Nov3+1 weeks
Sprint Integration
16
Foundation 3Md Nov-Lt Dec3+2 weeks
Technical Precision
17
Macrocycle II Pre-SeasonDevelopment 1Lt Dec-Mid Jan2+1 weeks
Acceleration Foundation
18
Development 2Md Jan-Md Feb3+1 weeks
Acceleration Development
19
Development 3Md Feb-Md Mar3+2 weeks
Technical Mastery
20
Macrocycle III In-SeasonSpecialization 1Md Mar-Ea Apr2+1 weeks
Power Introduction
21
Specialization 2Ea Apr-Ea May3+1 weeks
Speed Development
22
Specialization 3Ea May-Ea Jun3+2 weeksAerobic Peak
23
PeakPre-CompetitionEa Jun-End Jun2+1 weeks
Anaerobic Peak
24
CompetitionJul-Md Aug2+2+1+2 wksTaper, Events
25
Post-SeasonTransitionMd Aug-Lt Sept3+2+1 weeks
Recovery, Work Capacity
26
27
Exercise Volume
28
CategoryAnnual HoursWeekly Avg
29
Walk/CommuteLight3156.1
30
Cycling Training≥ Moderate2474.7
31
Gym TrainingResistance1863.6
32
74814.4
33
34
2026 Season Process Goals
35
Primary
Enjoy training again; consistently look forward to training sessions; leave sessions feeling energized, not depleted
36
Consistent recovery day-to-day and week-to-week; no overreaching, SVT, or overuse injuries; consistent high-REM sleep
37
Secondary
Resolution of remaining right-side restrictions
38
Restoration of smoothness/connectedness on the bike and sprint technical quality
39
Tertiary
Improved left-right power balance at all intensities
40
Quaternary
Attainment of Outcome Goals (below)
41
42
2026 Season Outcome Goals
Note: power percentiles are based on > 28,000 40+ year old males on intervals.icu
43
Cycling GoalsPrimary
30-second power: 900 Watts (> p99) @ 10.6 W/kg [914@9.10(2022), 819@9.52(2023), 819@9.75(2025)]
44
Secondary
5-second power: 1250 Watts (> p98) @ 14.8 W/kg [1272@12.66(2022), 1193@14.37(2023), 1193@14.4(2025)]
45
Tertiary
120-second power: 475 Watts (> p97) @ 5.6 W/kg [500@6.13(2020), 482@5.55(2023)]
46
Strength GoalsPrimary
Hex Bar Deadlift 1-rep max: 405 lb (2.25x bodyweight) [395/2.0x(2024), 365/2.0x(2025)]
47
Secondary
Hatfield Squat 1-rep max: 500 lb (2.7x bodyweight) [475/2.4x(2024), 455/2.5x(2025)]
Failure
48
Tertiary
Push Press 1-rep max: 180 lb (1.0x bodyweight) [180/0.9x(2024), 177.5/0.97x(2025)]
Close
49
Physical GoalsPrimary
Body Fat: ± 11% July; ± 10% end Post-Season [11.9%(2025)]
Near Miss
50
Secondary
Waist Circumference: ± 31.25 inches July (= around 11% body fat) [32.0(2025)]
Success
51
Tertiary
Thigh Circumference: > 23 inches July (assuming above is true) [22.5(2025)]
52
53
2026 Season Performance
54
F1F2F3D1D2D3S1S2S3PCCPPSNotes
55
Maximum Power (W)
56
1 sec (W/kg)
57
5 sec
58
5 sec W/kg
59
5s 40+ percentile
percentiles from intervals.icu
60
15 sec
61
30 sec
62
30 sec W/kg
63
30s 40+ percentile
64
120 sec
65
120 sec W/kg
66
120s 40+ percentile
67
Opt. Cadence (rpm)
cadence at which maximum power was produced in Peak Power Test
68
Endurance Metrics
69
Est. VT1 (bpm/W)
70
Power:HR (mod)
71
5-sec:30-sec
72
30s Fatigue Indx (%)
(peak power - average power) / peak power
73
30s Pwr Maint. (%)
30-second average power divided by 5-second peak power
74
60s Pwr Maint. (%)
60-second average power divided by 30-second average power
75
Pwr Decay Rate (%)
percentage drop from first 5 seconds to final 5 seconds in 30-second test [(first 5-last 5) / first 5]
76
Recovery Cap. (%)
final sprint peak power (Force-Velocity Profile test) divided by first sprint peak power (Peak Power Test) x 100
77
Measurements
78
Weight (kg)
79
Body Fat
80
Fat Mass (kg)
81
Lean Mass (kg)
82
Waist
83
Thigh
theoretical max = 25.2/64.0
84
Hips
theoretical max = 40.4/102.6
85
Calf
theoretical max = 16.2/41.1
86
Gym Power
87
Hang Power Clean
88
Vertical Jump
89
Broad Jump
90
1-Rep Max (lb)
91
Back Squat
92
Hatfield Squat
93
Safety Bar Squat
94
HS Split Squat
95
Front Squat
96
HS Step-Up
97
Hex Bar Deadlift
98
Romanian DL
99
Overhead Press
100
Push Press