Intervals for Criteriums - Intermediate
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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.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:23 hrs||3:00 hrs|
Day Off x1
|0:05 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:23 hrs||3:00 hrs|
||0:05 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor