SPRINT training
Page 1 of 1
SPRINT training
as derived from cts programmes...
duration: 5 weeks, 2x a week
workouts:
power starts PS
-15 second sprint from 5kph using a heavy gear. no shifting must be done. at the 15 second mark, ur rpm cadence should be around 120 so choose your gear wisely.
flat sprints FS
-20 second flat and all-out sprint from a moderate speed maybe 20kph.
program:
week 1 day 1 - PS 5x
week 1 day 2 - PS 6x
week 2 day 1 - FS 6x
week 2 day 2 - PS 8x
week 3 day 1 - FS 7x
week 3 day 2 - FS 7x
week 4 day 1 - FS 8x
week 4 day 2 - FS 9x
week 5 day 1 - FS 10x
week 5 day 2 - FS 10x
recovery interval: 5minutes
best done on the last weeks of the BUILD2 period and in the TAPERING/PEAKING period.
usually the LT training at the start of this training is already done so it wont be stressful.
duration: 5 weeks, 2x a week
workouts:
power starts PS
-15 second sprint from 5kph using a heavy gear. no shifting must be done. at the 15 second mark, ur rpm cadence should be around 120 so choose your gear wisely.
flat sprints FS
-20 second flat and all-out sprint from a moderate speed maybe 20kph.
program:
week 1 day 1 - PS 5x
week 1 day 2 - PS 6x
week 2 day 1 - FS 6x
week 2 day 2 - PS 8x
week 3 day 1 - FS 7x
week 3 day 2 - FS 7x
week 4 day 1 - FS 8x
week 4 day 2 - FS 9x
week 5 day 1 - FS 10x
week 5 day 2 - FS 10x
recovery interval: 5minutes
best done on the last weeks of the BUILD2 period and in the TAPERING/PEAKING period.
usually the LT training at the start of this training is already done so it wont be stressful.
Similar topics
» How to start training
» What is my training zones
» Training Methodology
» Ten Commandments of Endurance Training
» training video
» What is my training zones
» Training Methodology
» Ten Commandments of Endurance Training
» training video
Page 1 of 1
Permissions in this forum:
You cannot reply to topics in this forum
|
|