Intervals for Road & Criterium Racing - Intermediate
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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.
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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 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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:29 hrs||3:00 hrs|
Day Off x1
|0:12 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:29 hrs||3:00 hrs|
||0:12 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor