building on your sprint workouts in Build 1 this workout is designed to increase your sprint power and technique. This time we are going to increase the sprint duration by 2 seconds per sprint.
This workout is designed to help you deal with repeated fast acclerations out of corners on a crit circuit.

Warm up:

20 minutes of Zone 2 riding using your preferred cadence.

Main set.

From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 12 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 4 minutes with Zone 2 riding building to be ready to sprint again.
 repeat 5 times


After Sprint intervals continue Zone 2 riding to work on your Endurance.

Towards the end of the workout repeat the sprint efforts again.
From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 12 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 4 minutes with Zone 2 riding building to be ready to sprint again.
 repeat 5 times


Cool down with 10 minutes of Zone 1 riding.

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

This workout is designed to increase your ability to continue hard efforts whilst maintaining a build up of lactic acid.

This workout is designed to help you better deal with the repeated surging of a typical crit race.



Warm Up:

20 minutes of Zone 2 riding.

Main Set.

Perform 10 reps of 30 second maximum efforts with 30 seconds recovery between.

Recover with 40 minutes of Zone 2 riding.

Repeat 10 intervals of 30 seconds max effort with 30 second recovery.

Cool down with 10 minutes of Zone 1 riding.

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

The goal for todays ride is to enjoy a ride with friends.  After spending the week training hard have some time to enjoy your riding.

Only rules are no racing.

building on your sprint workouts in Build 1 this workout is designed to increase your sprint power and technique. This time we are going to increase the sprint duration by 2 seconds per sprint.
This workout is designed to help you deal with repeated fast acclerations out of corners on a crit circuit.
Like in the last block will reduce the recovery between sprints by 30 seconds this week to increase your workload.

Warm up:

20 minutes of Zone 2 riding using your preferred cadence.

Main set.

From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 12 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 4 minutes with Zone 2 riding building to be ready to sprint again.
 repeat 5 times


After Sprint intervals continue Zone 2 riding to work on your Endurance.

Towards the end of the workout repeat the sprint efforts again.
From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 12 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 4 minutes with Zone 2 riding building to be ready to sprint again.
 repeat 5 times


Cool down with 10 minutes of Zone 1 riding.