Browse More Plans

Intervals for Road & Criterium Racing - Advanced

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.

Still have questions about this plan?
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

Get race ready for the road season with our Road & Criterium Intervals Training Plan! You'll get your sprint on with VO2 and anaerobic intervals during the week that you can ride on the trainer or outside on the road. There's even some yummy Tabatas to really make you fast! The weekends balance out all of that intensity with longer rides at lower efforts and the option for group rides so you can work your pack skills too.

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.

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
9:32 hrs 4:00 hrs
Day Offx1
—— ——
Strengthx1
0:12 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
9:32 hrs 4:00 hrs
Day Off
—— ——
Strength
0:12 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.