Hey, @woo49. My plans will be pretty straightforward and will be about the number of sprints you can effectively complete per workout, 3 times per week. So the lower-volume plan will have fewer sprints but always on the same number of days, always 3x/week. And I think I’m limiting all volumes of plans to 2 weeks with the option of doing a single week or adding another week or two if the results and progress merit it - still working that out.
What’s most important is that each and every sprint is a maximal effort. So if, in the case of Birling, all 4 sprints should see your cadence drop sharply and sometimes even bring you to a near stand-still, each time during those closing few seconds. Ideally, this will all be done at a similar power output (could take a bit of practice), then that power output may grow over time if you’re doing multiple weeks of SIT training, e.g., week 1 sees sprints around 700w, week 2 grows to 720w, etc.
By repeating all-out 30-second efforts with high, pretty repeatable power (e.g., 700w, 720w, 690w, 710w), you’ll get a sense of what you can reproduce if you give everything you’ve got. Then when you get to a point that the margin between sprints is minimized (meaning you’ve plateaued in how high you can push your 30-ish second power) and each one leaves you completely, temporarily exhausted but you get through all 4, that’s when you can grow your repeats and move on to Detling, in this case.
It’s only reasonable to expect the power to go so high, then it’s a matter of reproducing that power more often.
Repeating 4 truly all-out efforts is where I’d like everyone to start if they’re inexperienced, much like we recommend starting with a low-volume plan if you’re an athlete new to structured, power-based training. I hadn’t done this sort of thing before, and once I got a handle on just how hard I could push (and I was only using 20-second jobbers), I had the ‘training flu’ for most of the rest of my morning - hard, hard stuff.
I hope that sheds a bit of light on the matter until I complete these plans. No promise on when they’ll be released, but they are coming.