Peak Criterium Racing Form in 6 Weeks! Cat 2-3 (Workout Builder), 7-9 hrs/wk

Average Weekly Training Hours 08:01
Training Load By Week
Average Weekly Training Hours 08:01
Training Load By Week

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


This is a new and enhanced version of this highly successful training plan with proven results. The goal is for you to achieve top race form specifically for criterium type racing in 4-6 weeks from starting the plan.

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 FTP. 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.

Training plan description: Each week the training averages between 7-9 hours/week with a greater emphasis on quality intervals versus training hours. Using this plan with your Performance Management Chart your Training Stress Balance (TSB) is projected to be positive by the end of the plan as your hit your peak of form and freshness for your goal races or race season start!

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

30 day money-back guarantee

Sample Day 2
1:27:00
81TSS
Threshold Cadence 8 On / 2 Off (X 4)

Threshold intervals. Your target power is listed for each 8 minutes. Aim to average within 10 watts (above or below) the target power number shown. 

This interval session works different cadence ranges. Be mindful of which cadence range feels best for you (higher or lower cadence).

Sample Day 3
1:23:00
71.9TSS
Big Gear (4 x 10 min)

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Sample Day 4
1:12:00
92.6TSS
Cross Over (2 x 16 minutes)

Alternating every 2 minutes the following power intensities listed below (2 x 16 minutes total). 

Your target power is listed. Aim to average within 10 watts (above or below) the power listed.

Sample Day 6
2:30:00
128.2TSS
Endurance with On/Offs 10/20

Ride mostly in Zone 2-3. Keep your cadence over 85 rpm on the flats. 

Perform 2 x 5 minute On/Off intervals. Start the interval with a 10 second sprint at 95%, recover for 20 seconds with easy spinning, then sprint again for 10 seconds. Repeat for the interval duration. Gear: 53 x 15-16. Alternate: seated sprint / out-the-saddle sprint. Recover for 5 min+ between intervals.

Sample Day 7
2:00:00
113.7TSS
Tempo Big Gear

Your target power is listed for big gear tempo riding. Aim to average within 10 watts (above or below) the target range.

This session gets slowly more fatiguing. Your goal to stay smooth and consistent throughout and finish strong!

Sample Day 9
1:17:00
97.2TSS
Threshold + 30/30 Intervals (2 X)

Threshold + 30/30 intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

Sample Day 10
1:11:00
58TSS
Big Gear (3 x 10 min)

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Simon Kessler, Pro Cycling Coach
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.