BMC Pro Cycling director Charlie Livermore ramps-up your training this week, with the latest in his six-part series of tips to get you fit this summer.

With this set of structured specifics, Charlie's program will help you improve both your aerobic fitness and sprinting.

Written by Charlie Livermore

Building on the strength and aerobic base gained from phase 1, we begin the second build with a focus on aerobic endurance and sprinting.

We also add another training day (Wednesday) to increase total weekly volume.

When performing your sprints, start from a slow rolling start and “explode out of the saddle as hard as you can until you reach peak acceleration. Once you stop accelerating, or if you need to sit, your sprint is over. If you are still accelerating after 30 seconds you didnt start fast enough. If you stop accelerating after 10 seconds you either started too fast or were over=geared. Choose your starting gear and how many you go through from there based on those metrics.

- Monday - Rest day off the bike. Core exercises and stretching

o Good day to work on your bike so that it€™s ready for the week

· Tuesday - Perform all intervals on flat to rolling terrain.

Finish prescribed time with cool down in Zone 1

o WK1 - 60€™/10€™ warm-up Z1,2/4x8€™ in Z3@ 90-100rpm with 4€™ rest in Z1

o WK2 - 75€™/15€™ warm-up Z1,2/4x9€™ in Z3@ 90-100rpm with 4€™ rest in Z1

o WK3 - 45€™ /10€™ warm-up Z1,2/4x5€™ in Z3@ 90-100rpm with 2€™ rest in Z1

o WK4 - 90€™ /20€™ warm-up Z1,2/4x10€™ in Z3@ 90-100rpm with 5€™ rest in Z1

o WK5 - 120€™ /30€™ warm-up Z1,2/4x12€™ in Z3@ 90-100rpm with 5€™ rest in Z1

· Wednesday - Perform all intervals on flat to rolling terrain.

Finish prescribed time with cool down in Zone 1

o WK1 €“ 60€™/warm-up/3 x10€™ in zone 2 @ highest sustainable cadence with 5€™ rest

o WK2 €“ 75€™/warm-up/3 x12€™ in zone 2 @ highest sustainable cadence with 6€™ rest

o WK3 €“ 60€™/warm-up/2 x10€™ in zone 2 @ highest sustainable cadence with 5€™ rest

o WK4 €“ 75€™/warm-up/3 x15€™ in zone 2 @ highest sustainable cadence with 8€™ rest

o WK5 €“ 90€™/warm-up/2x20€™ in zone 2 @ highest sustainable cadence with 10€™ rest

· Thursday - Perform all intervals on climbs.

Finish prescribed time with cool down in Zone 1 with cadence above 90rpms

o WK1 - 60€™/15€™ warm-up Z1,2/4x8€™ in Z3@ 80-85rpm with 4€™ rest in Z1

o WK2 - 75€™/15€™ warm-up Z1,2/4x9€™ in Z3@ 80-85rpm with 4€™ rest in Z1

o WK3 - 45€™ /15€™ warm-up Z1,2/4x5€™ in Z3@ 80-85rpm with 2€™ rest in Z1

o WK4 - 90€™ /20€™ warm-up Z1,2/4x10€™ in Z3@ 80-85rpm with 5€™ rest in Z1

o WK5 - 120€™ /20€™ warm-up Z1,2/4x12€™ in Z3@ 80-85rpm with 5€™ rest in Z1

· Friday - Rest day off the bike. Core exercises and stretching

· Saturday - Perform all sprints on slight (1-2% grade) uphill and other in rolling terrain.

o WK1 €“ 120€™/30€™ warm-up/ 4 x 20€-30€ all out sprints with 6€™ rest/complete time alternating 10€™ Z2 and 10€™ Z1 @ 90+ rpm

o WK2 €“ 150€™/20€™ warm-up/6 x 20€-30€ all out sprints with 6€™ rest/ complete time alternating 10€™ Z2 and 10€™ Z1 @ 90+ rpm

o WK3 €“ 90€™/20€™ warm-up/4 x 20€-30€ all out sprints with 6€™ rest/ complete time alternating 10€™ Z2 and 10€™ Z1 @ 90+ rpm

o WK4 €“ 180€™/20€™ warm-up/8 x 20€-30€ all out sprints with 6€™ rest/ complete time alternating 10€™ Z2 and 10€™ Z1 @ 90+ rpm

o WK5 €“ 210€™/20€™ warm-up/10 x 20€-30€ all out sprints with 6€™ rest/ complete time alternating 10€™ Z2 and 10€™ Z1 @ 90+ rpm

· Sunday - 3-4 hour group ride. No structure. All Zones

Editor's note: Charlie Livemore is a co-founder of the Endurance Performance Training Centers in Mill Valley and San Francisco, CA, and a director of the BMC men's pro cycling team.