Train the one quality that wins criteriums: the ability to repeat maximal efforts all race long. This 8-week physiology block builds anaerobic repeatability, VO2 power, lactate buffering and the sprint off fatigued legs, on 7 to 9 hours a week. It is a training block, not a race-day countdown, opening and closing with a 20 minute FTP test so you can measure the engine you build.

WHO IT IS FOR. Criterium, circuit and fast road racers who fade in the final laps, and anyone who can produce one big effort but struggles to repeat it. Suits committed riders comfortable with hard interval work, indoor or Zwift.

HOW IT PROGRESSES. Two build blocks either side of a recovery week move from learning to repeat efforts, through bigger VO2 and lactate doses, to two peak weeks of full crit simulations and sprint-off-fatigue work, then a taper into the retest.

WHAT MAKES IT DIFFERENT. Every session targets repeatability: 20 to 40 second max efforts on short recovery, 30/30 and 40/20 VO2, over-unders capped by sprints, and full stochastic race simulations, all on an aerobic base that recovers you between efforts. Each ride carries a six-part description, a pre-ride cue and a link to the science.

WHAT TO EXPECT EACH WEEK. Six sessions: two or three repeatability and VO2 days, over-under and race-sim work, two aerobic base rides and an easy spin. Weekly notes state your hours and focus, with race fuelling of 60 grams of carbohydrate per hour built into the hard days.