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Sprint Cyclist Training Plan
New for 2026!
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This cycling and weight-training program is designed to develop my preferred balance of strength, anaerobic power, and metabolic fitness
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"Think of yourself as driving a high-performance vehicle that requires premium fuel, careful warm-up procedures, 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 a standard vehicle, 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: move from endurance mindset 'more is better' to sprinter mindset '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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Potential unrealized gains from calorie maintenance are dwarfed by losses from extended dieting
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Annual Structure
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Macrocycle I Off-SeasonFoundation 1October3+1 weeks
power introduction; novel stimulus: gym volume, introduction of Power Jumps
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Foundation 2November3+1 weeks
power integration; novel stimulus: gym load increases, cycling volume progression
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Foundation 3Lt Nov-Md Dec3+1 weeks
technical mastery; novel stimulus: race-specific gears, peak strength integration
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Macrocycle II Pre-SeasonDevelopmnt 1Lt Dec-Md Jan3+1 weeks
capacity foundation; novel stimulus: introduction of Capacity sessions, gym power integration
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Developmnt 2Md Jan-Lt Feb3+2 weeks
aerobic support; novel stimulus: Sprint Repeats protocol, neural reset
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Macrocycle III In-SeasonSpecializatn 1Lt Feb-Lt Mar3+1 weeks
integrated power development; novel stimulus: Power Jumps return, new gym patterns
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Specializatn 2Lt Mar-Md Apr3+1 weeks
power build; novel stimulus: gym volume, power endurance
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Specializatn 3Md Apr-May4+2 weeks
aerobic support; novel stimulus: third key cycling session, Sprint Repeats protocol, neural reset
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PeakPre-CompEa Jun-Md Jun2+1 weeks
peak capacity; novel stimulus: maximal Capacity focus, race specificity
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CompetitionMd Jun-Md Aug2+2+2+2 wks
peak 30-second power expression; 2 peak blocks, with taper and neural reset
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Post-SeasonTransitionMd Aug-Sept2+3+1 weeks
comprehensive recovery from past season and preparation for upcoming season
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Exercise Volume
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CategoryAnnual HrsWeekly Avg
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Walk/CommuteLight2905.6
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Cycling Training≥ Moderate2775.3
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Gym TrainingResistance1923.7
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75914.6
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2026 Season Training Goals
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Cycling GoalsPrimary
30-second power: 985 Watts @ 12.0 W/kg [914@9.10(2022), 819@9.52(2023), 819@9.75(2025)]
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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)]
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Tertiary
60-second power: 700 Watts @ 8.5 W/kg [645@6.54(2022), 635@7.79(2020), 571@6.88(2025)]
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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
Back Squat 1-rep max: 325 lb (1.8x bodyweight) [310/1.55x(2024)]
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; ± 9% 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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F1F2F3D1D2D3S1S2S3CPPSNotes
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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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60 sec
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60 sec W/kg
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60s 40+ percentile
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Opt. Cadence (rpm)
cadence at which maximum power was produced in force-velocity 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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Hatfield Squat
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Safety Bar Squat
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HS Split 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
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Max Reps (bw)
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Chest Dip
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Pull-Up
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Chin-Up
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