Cat 1, Crit Racing, Peak Races, Saturday Races, Heart Rate Based

Average Weekly Training Hours 09:42
Training Load By Week
Average Weekly Training Hours 09:42
Training Load By Week

This plan is designed for Cat 1 races ready to race at the Peak of their fitness in a series of crit races . With Races on a Saturday each weekend you will start with 2 preparation races in weeks 1 and 2 before your 2 weeks of absolute peak performance where you will schedule your most important races of the year

Sample Day -5
2:01:00
76.3TSS
Anaerobic Inclining Pyramid

The goal of this work out is to maintain the gains you've made in the previous months whilst keeping your legs primed for race day.

Warm Up

20 minutes of Zone 2 riding.

Main set

All efforts to be performed at maximum effort for the time period.

30 seconds Zone 6 recover for 30 seconds.
1 minute Zone 6 recover for 1 minute
2 minutes Zone 6 recover for 2 minutes
3 minutes Zone 5 recover for 3 minutes
4 minutes Zone 5 recover for 4 minutes
5 minutes Zone 5 recover for 5 minutes

Following the intervals continue with 1 hour of Zone 2 riding to loosen off the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day -3
2:01:00
76.3TSS
Anaerobic Inclining Pyramid

The goal of this work out is to maintain the gains you've made in the previous months whilst keeping your legs primed for race day.

Warm Up

20 minutes of Zone 2 riding.

Main set

All efforts to be performed at maximum effort for the time period.

30 seconds Zone 6 recover for 30 seconds.
1 minute Zone 6 recover for 1 minute
2 minutes Zone 6 recover for 2 minutes
3 minutes Zone 5 recover for 3 minutes
4 minutes Zone 5 recover for 4 minutes
5 minutes Zone 5 recover for 5 minutes

Following the intervals continue with 1 hour of Zone 2 riding to loosen off the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 1
4:00:00
80TSS
Post race day coffee shop ride.

Well done yesterday, hopefully you had a good race.
Today you've earned a nice little spin to your favourite coffee shop.
Remain in Zone 2 for majority of ride and just have a good time reflecting on yesterdays race.

Sample Day 2
2:01:00
76.3TSS
Anaerobic Inclining Pyramid

The goal of this work out is to maintain the gains you've made in the previous months whilst keeping your legs primed for race day.

Warm Up

20 minutes of Zone 2 riding.

Main set

All efforts to be performed at maximum effort for the time period.

30 seconds Zone 6 recover for 30 seconds.
1 minute Zone 6 recover for 1 minute
2 minutes Zone 6 recover for 2 minutes
3 minutes Zone 5 recover for 3 minutes
4 minutes Zone 5 recover for 4 minutes
5 minutes Zone 5 recover for 5 minutes

Following the intervals continue with 1 hour of Zone 2 riding to loosen off the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 4
2:01:00
76.3TSS
Anaerobic Inclining Pyramid

The goal of this work out is to maintain the gains you've made in the previous months whilst keeping your legs primed for race day.

Warm Up

20 minutes of Zone 2 riding.

Main set

All efforts to be performed at maximum effort for the time period.

30 seconds Zone 6 recover for 30 seconds.
1 minute Zone 6 recover for 1 minute
2 minutes Zone 6 recover for 2 minutes
3 minutes Zone 5 recover for 3 minutes
4 minutes Zone 5 recover for 4 minutes
5 minutes Zone 5 recover for 5 minutes

Following the intervals continue with 1 hour of Zone 2 riding to loosen off the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 8
3:00:00
90TSS
Post race day coffee shop ride.

Well done yesterday, hopefully you had a good race.
Today you've earned a nice little spin to your favourite coffee shop.
Remain in Zone 2 for majority of ride and just have a good time reflecting on yesterdays race.

Sample Day 9
2:01:00
76.3TSS
Anaerobic Inclining Pyramid

The goal of this work out is to maintain the gains you've made in the previous months whilst keeping your legs primed for race day.

Warm Up

20 minutes of Zone 2 riding.

Main set

All efforts to be performed at maximum effort for the time period.

30 seconds Zone 6 recover for 30 seconds.
1 minute Zone 6 recover for 1 minute
2 minutes Zone 6 recover for 2 minutes
3 minutes Zone 5 recover for 3 minutes
4 minutes Zone 5 recover for 4 minutes
5 minutes Zone 5 recover for 5 minutes

Following the intervals continue with 1 hour of Zone 2 riding to loosen off the legs.

Cool down with 10 minutes of Zone 1 riding.

Dan Hustwayte

Short Story
****
10 years of experience in endurance performance.
Master's Degree in Sport and Exercise Physiology
Personal Trainer
Cycling Coach
Average endurance athlete