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Intervals for Criteriums - Intermediate

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

FasCat Coaching

All plans by this Coach
No Ratings

Length

7 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Six weeks of Criterium-Specific Intervals to prep for race season!

Get ready to throw down in your local crit with this Intervals for Criterium Training Plan! High intensity anaerobic work is balanced with endurance miles to make you super fast! You'll be increasing your ability to ride hard, recover, and repeat with Tempo, Sweet Spot, VO2, Bursts, and of course, Sprint work! You'll start and finish the 6 weeks with a Field Test to set your training zones via the included FasCat Wattage and Heart Rate Zones Sheet. This way you'll be sure to ride at the correct efforts and you can measure your improvement too!

Plus, this plan includes all the "marginal gains" details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning - all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You'll perform structured interval work during the week with the option to join group rides on the weekends which makes this plan great for days when it's too dark or cold to ride outside before or after work!

This Intermediate plan is for the rider with 1-1.5 hours a day to ride during during the week and 1-3 hours on the weekend.

Questions about this plan? Email/call: help@fascatcoaching.com or 720.406.7444

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at anytime.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
6:23 hrs 3:00 hrs
Day Off x1
—— ——
Strength x1
0:05 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:23 hrs 3:00 hrs
Day Off
—— ——
Strength
0:05 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.

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