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Table 3

Flying 200-m Track Cycling Program.

  Session 1 Session 2
Weeks 1–4 Warm up:
• 15 minutes easy rolling laps (low gear) with gradual windup from 30 km/h up to 40 km/h
Conditioning phase (@80% of max speed):
• 3–5 minutes active recovery between reps
• 15 minutes passive recovery between sets
Set 1:
• 3 × 65 m @ G92 standing start. 1 × 100 m seated from 20 kph
Set 2:
• 3 × 65 m @ G94 standing start. 3 minutes active recovery between repetitions
• 1 × 200 m seated from 20 kph
Set 3:
• 3 × 65 m @ G96 standing start
• 1 × 333 m seated from 30 kph
Cool-down:
• 10–15 laps at a very low intensity or 5–10 minutes on rollers
Warm up:
• 15 minutes easy rolling laps (low gear) with gradual windup from 30 km/h up to 40 km/h
Conditioning phase (@80% of max speed):
• 3–5 minutes active recovery between reps
• 15 minutes passive recovery between sets
Set 1:
• 1 × Flying 100 m @ G94
• 1 × Flying 100 m @ G96
• 1 × Flying 100 m @G 98
Set 2:
• 1 × flying 33 m @G98
• 1 × flying 33 m @G100
Cool-down:
• 10–15 laps at a very low intensity or 5–10 minutes on rollers
Weeks 5–8 Warm up:
• 15 minutes easy rolling laps (low gear) with gradual windup from 30 km/h up to 40 km/h
• Plyometrics
Conditioning phase (@ 90% max speed):
• 3–5 minutes active recovery between reps
• 15 minutes passive recovery between sets
Set 1:
• 3 × 65 m @ G96 standing start
• 1 × 100 m seated from 20 kph
Set 2:
• 3 × 65 m @ G98 standing start
• 1 × 200 m seated from 20 kph
Set 3:
• 3 × 65 m @ G100 standing start
• 1 × 333 m seated from 30 kph
Cool-down:
• 10–15 laps at a very low intensity or 5–10 minutes on rollers
Warm up:
• 15 minutes easy rolling laps (low gear) with gradual windup from 30 km/h up to 40 km/h
• Plyometrics
Conditioning phase (@ 90% max speed):
• 3–5 minutes active recovery between reps
• 15 minutes passive recovery between sets
Set 1:
• 1 × Flying 100 m @ G98
• 1 × Flying 100 m @ G100
• 1 × Flying 100 m @ G102
Set 2:
• 1 × flying 33 m @ G102
• 1 × flying 33 m @ G104
Cool-down:
• 10–15 laps at a very low intensity or 5–10 minutes on rollers

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