Sprint — Level 3
Cycling sprint and speed plan
Days: Tuesday, Wednesday, Thursday, Saturday, Sunday.
For the rider who has the technique, can hold it under fatigue, and needs the sprint that comes after the sprint.
When you buy, you unlock the week-by-week calendar with every workout.
How it's built
You get Week 0 through Week 7: the optional transition, the 6 work weeks and the closing week.
- Week 0 — transitionOptional
Just finished another plan from the collection? Do Week 0 — in this plan, really do it. Coming off rest or unstructured riding? Skip it.
- Weeks 1 to 6 — the plan6 weeks
The full work block, day by day, with warm-up, main set, cool-down and goal.
- Week 7 — wrap-upIncluded
Plan wrap-up and instructions for what's next: how to evaluate what you gained and what to do after.
Prerequisite
Base + Sprint Level 1 + Level 2.
What's included
- 6 weeks
- Days: Tuesday, Wednesday, Thursday, Saturday, Sunday
- Intensity by %FTP, with feel (RPE) as backup
Example (Week 1): Z2 + leg speed. Easy ride with 10×15 s spin-ups to max cadence without bouncing, small gear, and 2 min free between each. Fine coordination is the cheapest ceiling to raise.
How it works
- 1. You buy the plan (one-time payment).
- 2. Your account is created and you unlock the week-by-week calendar.
- 3. Every day you see your workout in plain language: warm-up, main set, cool-down and goal. Intensity by feel.
- 4. You mark the day as done and keep moving forward.
Other recommended plans
Other riders at your level also train with these.