ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACAD
1
Sprint Cyclist Training Plan
New for 2026!
2
3
This athletic program is designed to develop my preferred balance of strength, anaerobic power, and metabolic fitness
4
5
"Think of yourself as driving a high-performance sports car that requires premium fuel, careful warm-up procedures, 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 standard vehicle 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 Mastery
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/CommuteLight3085.9
30
Cycling Training≥ Moderate2544.9
31
Gym TrainingResistance1863.6
32
74814.4
33
34
2026 Season Training Goals
35
Cycling GoalsPrimary
30-second power: 985 Watts @ 12.0 W/kg [914@9.10(2022), 819@9.52(2023), 819@9.75(2025)]
36
Secondary
5-second power: 1310 Watts @ 16.0 W/kg; necessary to achieve Primary Goal [1272@12.66(2022), 1193@14.37(2023), 1193@14.4(2025)]
37
Tertiary
60-second power: 700 Watts @ 8.5 W/kg [645@6.54(2022), 635@7.79(2020), 571@6.88(2025)]
38
Strength GoalsPrimary
Hex Bar Deadlift 1-rep max: 405 lb (2.25x bodyweight) [395/2.0x(2024), 365/2.0x(2025)]
39
Secondary
Back Squat 1-rep max: 325 lb (1.8x bodyweight) [310/1.55x(2024)]
Failure
40
Tertiary
Push Press 1-rep max: 180 lb (1.0x bodyweight) [180/0.9x(2024), 177.5/0.97x(2025)]
Close
41
Physical GoalsPrimary
Body Fat: ± 11% July; ± 9% end Post-Season [11.9%(2025)]
Near Miss
42
Secondary
Waist Circumference: ± 31.25 inches July (= around 11% body fat) [32.0(2025)]
Success
43
Tertiary
Thigh Circumference: > 23 inches July (assuming above is true) [22.5(2025)]
44
45
2026 Season Performance
46
F1F2F3D1D2D3S1S2S3PCCPPSNotes
47
Maximum Power (W)
48
1 sec (W/kg)
49
5 sec
50
5 sec W/kg
51
5s 40+ percentile
percentiles from intervals.icu
52
15 sec
53
30 sec
54
30 sec W/kg
55
30s 40+ percentile
56
60 sec
57
60 sec W/kg
58
60s 40+ percentile
59
Opt. Cadence (rpm)
cadence at which maximum power was produced in Peak Power Test
60
Endurance Metrics
61
Est. VT1 (bpm/W)
62
Power:HR (mod)
63
5-sec:30-sec
64
30s Fatigue Indx (%)
(peak power - average power) / peak power
65
30s Pwr Maint. (%)
30-second average power divided by 5-second peak power
66
60s Pwr Maint. (%)
60-second average power divided by 30-second average power
67
Pwr Decay Rate (%)
percentage drop from first 5 seconds to final 5 seconds in 30-second test [(first 5-last 5) / first 5]
68
Recovery Cap. (%)
final sprint peak power (Force-Velocity Profile test) divided by first sprint peak power (Peak Power Test) x 100
69
Measurements
70
Weight (kg)
71
Body Fat
72
Fat Mass (kg)
73
Lean Mass (kg)
74
Waist
75
Thigh
theoretical max = 25.2/64.0
76
Hips
theoretical max = 40.4/102.6
77
Calf
theoretical max = 16.2/41.1
78
Gym Power
79
Hang Power Clean
80
Vertical Jump
81
Broad Jump
82
1-Rep Max (lb)
83
Back Squat
84
Hatfield Squat
85
Safety Bar Squat
86
HS Split Squat
87
Front Squat
88
HS Step-Up
89
Hex Bar Deadlift
90
Romanian DL
91
Overhead Press
92
Push Press
93
1-Arm DB OHP
94
Max Reps (bw)
95
Chest Dip
96
Pull-Up
97
Chin-Up
98
Monthly Data
99
Sleep Quality (4)
100
Energy Level (4)