Sprint training and gym work, built to peak together. Four weeks is the baseline shape
— long enough to build from torque to race-sharp, short enough to hold the intensity
without breaking down. Same effort types and gym phases from the printed athlete handout, laid out
phase by phase.
The full printed handout, right here — scroll through it or open it full-size.
Four weeks is the baseline — not a fixed calendar. Not ready to move on? Repeat a week.
Stay in Torque or Speed a little longer if you need it — the order matters more than the exact
count, and running long just makes it a 5- or 6-week block instead of 4. Taper is the cherry on the
cake: use it whenever you're actually ready to peak for a race, not just because the week number says so.
01Build the TorqueTorque Phase
Heavy legs, heavy bar. This week is about force — the standing-start
power you'll need to launch every jump for the rest of the block.
1× Endurance ride with 4–6 short accelerations out of corners or off the front of a group.
In the gym
Max Torque — heavy squats 85%+ 1RM, overcoming isometrics.
Goal: more torque, stiffer tendons, rip the bars faster.
02Speed TransitionSpeed Phase
The gym shifts from moving heavy weight to moving weight fast. On the bike,
Rolling Accelerations take over from Standing Starts — timing the jump, not just the force behind it.
On the bike
2× Rolling Accelerations — 3 reps each session, rolling 35–45kph into the jump, seated to standing.
1× Flying Efforts — flying start at 50kph+, hold max speed, 2 reps.
In the gym
Fast Twitch — 30–40% 1RM moved as fast as possible: Olympic lifts, jumps, bounds, single-leg work.
Goal: pain tolerance — this is what wins the sprint after five hours.
Why the tired-legs sprint matters: most of the load in a bunch sprint
comes from positioning — the surges and fights for wheels before the jump even starts. Being able
to tolerate that fatigue and still produce a clean jump is one of the biggest differentiators in
bunch sprinting.
+Taper & SharpenWhenever You Choose
Not week 4 by default — this is the phase you drop in whenever you're
actually ready to peak. Racing in 10 days? Start it now, from wherever you are in the build.
Drop the volume, keep the intensity. You're getting fresh, not flat. No heavy gym work this
week — the last thing your legs need is a squat PB three days out.
On the bike
Volume down ~40–50% from whichever phase you were just in.
2× short sharpening sessions — 3 Rolling Accelerations, full recovery between.
Rest days built in — no Progressive Efforts this week.
In the gym
Light or skip entirely.
Race day: pick your gear before you need it, commit to one jump not two,
stay out of the saddle to the line. Go win.
Upgrade Your Sprint Capacity
Build My Sprint Program
Same 4-week shape, built around your week and how you train. Pick both below and
it lands straight in Greg's inbox — he'll build your version and follow up.
How many hours a week can you realistically train?
How will you train?
Your email app should have just opened with a message ready to go
— hit Send there to confirm. Greg builds your 4-week sprint block from this and follows
up, usually within a day.
Want the full coaching plan?
The sprint block is a taste — the full plan covers everything else in your season too,
built around your watts, your race calendar, and where you personally lose the most in a sprint.