This plan has been developed to run concurrently with your usual training and is targeted at those individuals who want to develop a more powerful sprint during the off season, or just prior to when they are likely to start racing.

The off season is a great time to look at areas of your fitness which might need more focus and attention, the sprint is often an overlooked aspect of training.

This plan assumes that for the rest of the time you will be either doing longer endurance rides, working on developing your aerobic system. If that is the case then this plan should slot in very easily either doing these sessions on other days or before or after your longer rides.

I'd suggest doing these when fresh at first and then you can try to incorporate them towards the end of longer rides when you feel like there has been some progression.

Another way is that you do these sessions standalone and then repeat the process closer to race season but this time doing the sessions in conjunction with other longer or more intense sessions which will be much more race specific. It's rare that you will be sprinting for the finish line with fresh legs.

The plan is structured 2 weeks with 3 specific sessions and then the 3rd week there is just the 2 specific sessions to allow some rest and recovery.

Each session focuses on slightly different aspects of the sprint, both in terms of duration and also your technique. Sprinting uphill is going to work more on your hands / arms and core more than say sprinting on the flat or slightly downhill. Similarly a strong seated sprint is also worth focusing on for that ability to quickly jump across to follow a wheel.

After completing the 6 weeks i would suggest focusing your attention on other aspects of your fitness for a couple of weeks before returning to this prior to start of your first few races.

The end result should be more absolute sprint power but even better the ability to repeat high power efforts time and again. Enjoy!