Intervals for Criteriums - Advanced


FasCat Coaching

All plans by this Coach


7 Weeks

Typical Week

1 Day Off, 5 Bike, 1 Other, 1 Strength

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling advanced masters weightloss power based hr based tss based strength

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Includes Structured Workouts

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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 Advanced plan is for the rider with 1.5-2 hours a day to ride during the week and 2-4 hours on the weekend.

Questions about this plan? Email/call: 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 Load By Week
Training Load By Week
Average Weekly Training Hours: 09:53

FasCat Coaching

FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "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.

Back to Plan Details

Sample Day 1

Field Test: 20 minuter

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
For more info:
Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 2

Zone 6: 2 sets of 5x30 seconds ON, 1 min OFF

Complete these intervals at FULL GAS! Warm up and cool down in Zones 1/2.

Sample Day 3

Tempo 3 x 12 minutes

3 x 12 minutes ON (zone 3) 6 minutes OFF
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:

Sample Day 5

Zone 5/VO2 Max: 3 minuters

2 sets of 3 x 3 minutes ON 3 minutes OFF; 6 min b/w sets
How To Perform VO2Max Intervals Properly:
The Right WAY and WRONG WAY:
Choose a flat to slightly uphill stretch of road that lasts at LEAST 3 minutes. Go back and forth if its a hill or continue on if flat-ish. Avoid downhill sections

Warm up and cool down in Zones 1/2.

Sample Day 6

Endurance Zone 2 ~ 142 TSS

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
For More Information, please Read:
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 8

Tabatas! 20/10's

2 sets of 8 x 20 sec on 10 sec off Full Gas!! 
10 min rest b/w sets
170% of your FTP (yes, they are hard)
Some of the best race specific training. A 2:1 Work/Rest Ratio makes these extremely taxing, but will make you FAST!
Read the Training Tip here:

Sample Day 9

Zone 5/VO2: 4 minuters

2 sets of 2 x 4 minutes ON 4 minutes OFF; 8 min b/w sets
How To Perform VO2Max Intervals Properly:
The Right WAY and WRONG WAY:

Intervals for Criteriums - Advanced

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