6 Week Sprint

"Built by Tony Harvey — 6x Australian BMX Champion, 40 years on the gate."

No gym? No problem. Let's build pure, unadulterated track speed.

You want to get faster, but maybe you don't have access to a gym, or you just want to focus purely on what matters most: riding your bike. If your first pedal feels sluggish, or you're fading when the lactic acid hits on the last straight, you need a targeted plan — not just random laps at the track.

The 6 Week Sprint Program is your bike-only blueprint for speed.

Perfect for riders of all ages, this program keeps things brilliantly simple but incredibly effective. Without a plan, you plan to fail — so we give you a precise weekly schedule. You'll know exactly how many reps, sets, and rest periods to take every single session.

We blend block-start sprints, structured gate start sessions, technical track efforts, and indoor rolling sprints. This combination develops unbelievable leg speed, sharpens your first straight power, and builds the endurance to hold your speed when it hurts the most.

What your 6 weeks looks like:

• Clear Weekly Schedule: Zero guesswork. Just get on the bike and execute.
• Indoor & Outdoor Sprint Plan: Develop every aspect of speed, no matter the weather.
• Gate Start Focus Sessions: Turn random gate nights into structured, goal-driven power sessions.
• Track Sessions: Convert your raw sprint speed into actual, race-winning track speed.

Keep it simple. Ride your bike. Get faster.

Ready to build serious leg speed?

Important: This program is a guide only and is not a substitute for professional medical advice. If your rider has any injuries, health concerns, or is new to training, seek advice from a qualified health professional before starting. HRVfit accepts no responsibility for injury resulting from the use of this program.