Peak Criterium Racing Form in 6 Weeks! Cat 2, 3 & 4, Masters (Workout Builder), 8 hrs/wk

Average Weekly Training Hours 08:19
Training Load By Week
Average Weekly Training Hours 08:19
Training Load By Week

“Peak for a goal criterium or your first criterium race in 6 weeks!”


This 6 week plan is designed to get you ready to compete successfully in criterium racing with proven training that's highly effective. The training is highly specific to criterium racing and shorter road races with lots of sprints, cadence work, V02 intervals, and intervals designed to simulate and prepare your body for the demands of a criterium and compete with success. The plan builds with 2 weeks of threshold and V02 work followed by an easier week. In week 4 & 5 the training ramps up in intensity with V02 intervals, sprints, and race simulation efforts. The final week of the plan (week 6) is a taper week with racing scheduled on the weekend. You can also begin your racing already on weeks 4 & 5.

The plan is in the new Workout Builder format which provides your personalized power targets in each training session which are calculated automatically from your Threshold power number saved in your TrainingPeaks account. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Before starting the plan you should have a good level of endurance fitness, be accustomed to training 7-10 hours/week, and already have performed some higher intensity training.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

For a similar plan with less hours and high intensity intervals see also Get Race Ready for Criterium Racing in 6 Weeks! Cat 4-5, Masters 55+ (Workout Builder), 7 hrs/wk

30 day money-back guarantee

Sample Day 2
1:26:20
103.3TSS
Threshold Intervals

Threshold intervals to improve your functional threshold power (FTP) + sprints to finish. Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. These intervals are best performed on a flat terrain or indoor trainer.

Coach tips: Prepare mentally the night before this session by visualizing your intervals in your mind. You need to be mentally prepared for this challenging session! 

During the interval aim to keep a smooth and consistent effort while also focusing on cutting through the wind (for flat or rolling terrain). For example, instead of sitting upright rather hold in the drops or on the brakes with forearms parallel to the ground. Remember if you are within 10 watts of target you are doing it right. Sprint at max to finish each interval!

Sample Day 3
1:30:00
109.7TSS
Combination Big Gear + Sprint/finish

Big gear interval to develop muscular strength endurance followed by sprints and a race simulation effort. Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown for big gear. For sprints go more on feel (90-100% of max perceived exertion). These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer do sprints all-seated.. 

Coach tips: The big gear interval will become slowly more fatiguing over time. Make sure you have fueled up well going into this session. It's important to spin after the big gear interval as prescribed. For the repeated sprints, select a gear around 52 x 15 or 16 and simulate a jump in a race. On the road this will be out-the-saddle. For indoors it will be all seated. The final 1 minute effort is your best effort to finish off. Imagine you are in a race and attacking with 1km to go! Give it your best.

Sample Day 4
1:27:00
107TSS
Sub Threshold + V02/AP

Intervals alternating 4 minutes at Sub Threshold / 30 sec - 1 minute at V02 or AP repeated... This session improves your lactate tolerance. Focus on smooth transitions back down to Sub Threshold each time. Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. These intervals are best performed on a flat terrain or indoor trainer.

Coach tips: Prepare mentally the night before this session by visualizing your intervals in your mind. You need to be mentally prepared for this challenging session!

During the interval aim to hit the target or slightly higher for the 30-60 sec hardest portion. The hardest part is often going back to sub threshold. Aim to stay smooth here and resume your sub threshold power as quickly as you can.

Sample Day 6
2:40:00
142.4TSS
Endurance with On/Off Sprints

Endurance ride with some hard sprint repeats to simulate the accelerations in racing. Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. For sprints go more on feel (90-100% of max perceived exertion). These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer do sprints all-seated.

Coach tips: For the repeated sprints, select a gear around 52 x 15 or 16 and simulate a jump in a race. On the road this will be out-the-saddle. For indoors it will be all seated. The endurance portion can be a group ride. The power target is a guideline only. A normalized power in upper Zone 2-Zone 3 is perfect.

Sample Day 7
2:00:00
112.35TSS
Tempo Progression

Tempo riding progressing in power to finish stronger than you started. 

If you are cycling on a rolling/hilly course you can go over the target power on hills (and below target on downhills).

Coach tips: This session will make you very strong and is best performed alone. Remember it's going to get harder so stay focused, fueled up, and finish strong!

Sample Day 9
1:33:00
119.9TSS
Threshold + VO2 intervals

Threshold intervals followed by very intense V02 intervals. Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Coach tips: Prepare mentally the night before this session by visualizing your intervals in your mind. VO2 intervals are some of the hardest training so you need to be ready mentally!

During the interval aim to keep a smooth and consistent effort while also focusing on cutting through the wind (for flat or rolling terrain). It's common for power to drop a little in the final minute of the V02 interval as the pain increases. Dig deep and finish the best you can!

Sample Day 10
1:31:00
113.2TSS
Combination Big Gear + Sprint/finish

Big gear interval to develop muscular strength endurance followed by sprints and a race simulation effort. Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown for big gear. For sprints go more on feel (90-100% of max perceived exertion). These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer do sprints all-seated.. 

Coach tips: The big gear interval will become slowly more fatiguing over time. Make sure you have fueled up well going into this session. It's important to spin after the big gear interval as prescribed. For the repeated sprints, select a gear around 52 x 15 or 16 and simulate a jump in a race. On the road this will be out-the-saddle. For indoors it will be all seated. The final 1 minute effort is your best effort to finish off. Imagine you are in a race and attacking with 1km to go! Give it your best.

Simon Kessler
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Simon Says Cycling

Simon Says Cycling training plans draw on over 30 years of racing experience in the amateur and professional ranks and a highly accomplished coaching career that spans over 20 years and includes world championship medals, national, provincial, and state champions, and a yellow jersey in the Tour de France.

Coach Simon’s success proven coaching methods combine cutting edge training with developing your mental fitness by tapping into your inner power. Learn more at http://simonsayscycling.com