Your First Criterium Race 4 Weeks

Average Weekly Training Hours 08:54
Training Load By Week
Average Weekly Training Hours 08:54
Training Load By Week



YOUR SHORTCUT TO FAST Peaks Coaching Group

Your First Criterium Race 4 Weeks is a 4 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:30-11 hours per week. You will need to be able to devote between 5:00-5:30 hours to training on your weekends.

A Criterium, or Crit, is a bike race held on a short closed circuit course, usually less than 5 km, where riders complete multiple laps. Riders typically race for a given length of time, and sometimes also complete a specified number of additional laps.

Prior to beginning this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to successfully complete this plan.

My Crit training plan will prepare you to ride in the pack, handle the speed and be ready for the corners and hard jumps out of them to get in position for the sprint to the finish!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a Peaks Coaching Group Training Plan
All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee...
• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training...
Exclusive Membership to our private PCG Training Plan Facebook Group...
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
Learn More

Questions:
How to Select a PCG (Pre-Built) Training Plan

See all of our Training Plans

Still have questions? E-mail Hunter Allen




PCG image




Custom Coaching for Cyclists & Endurance Athletes • Epic Cycling Camps •

Pre-Built Training Plans • Custom Training Plans • Shop the PCG Store •

Sample Day 2
1:15:00
74.3TSS
ENDURANCE & TEMPO 1 x 30 (1:15)

A fun ride today and just getting out there to do a little work, sweat some and push yourself. Remember that these are guidelines and to listen to your body as well.

WU: 10 Minutes of easy pedaling, work into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of the warm-up. Complete 3 sets of 1 minute fast pedals with 1 minute rest in-between to open up legs
------
MS: Ride with a group or alone. Complete 1 x 30 minutes effort in TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on "mixing" your spin cadence during the tempo. Terrain: Mixed. Cadence 85 - 105 (80 - 90 in Tempo). Ride all other times at ENDURANCE (Power Z2, HR Z2, RPE 2-3) as part of ride by
------
CD: 10 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:00:00
82.8TSS
AC 2 x 5 x 1 (1:00)

WU: 15-20 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Add 3 x 1 minute fast pedals to open up the legs during ramp up.
------
MS: Once warmed up complete 2 sets of 5 x 1 Intervals at AC (Anaerobic Capacity) (Power Z6, HR Z6, RPE >7 with 2 minutes rest in-between efforts. Go as hard as you can for the 1 minute on as these are maximal intervals. Rest for 7 minutes in-between sets at ENDURANCE (Power Z2, HR Z2, RPE 2-3).
------
CD: 10 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 4
1:17:00
103.2TSS
VO2 4 x 8 x :30 (1:17)

You are doing these, because they are a nearly identical simulation to what the race will be like. Sprint down the straight away, coast through the turns and then sprint down the straight away again.

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Micro Intervals. Training can bring mixed weather days so this can be done on trainer or long stretches of flat road. Complete 4 x 8 Minutes of “micro intervals”, this is an 8 minute interval where you vary effort from 30 seconds at AC (Anaerobic Capacity) (Power Z6, HR undefined, RPE >7), then 30 seconds at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) for the duration of the intervals. Rest for 5 minutes in-between sets at ENDURANCE (Power Z2, HR Z2, RPE 2-3)
------
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 5
1:00:00
30.3TSS
ACTIVE RECOVERY Y-1 (1:00)

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts, take it easy and look at the scenery.

MS: Today is at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) . Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 6
2:00:00
116.8TSS
ENDURANCE & SST 2 x 12 (2:00)

These intervals are just under your time trial pace and made to teach you how to push a little harder and also to improve your threshold fitness.

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 12 Minute Intervals at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4) with 5 minutes recovery in-between intervals, Ride all other time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2.

Sample Day 7
3:00:00
161.9TSS
ENDURANCE Day (3:00)

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 15 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 9
1:11:00
113.3TSS
Crit Intervals 3 Sets 1 x :10 incrementing by :10 to 1 x :60 (1:11)

Oh, you are going to hate me today, but you'll be praising me come race day! Great workout here.

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3), 3 x 1 Minute Fast Pedals to get blood flowing.
------
MS: CRIT SPRINTS - Sprint as hard as you can, from a high tempo speed, for 10 seconds, then recover for a minute at . Then go for 20 seconds, with another minute recovery, and again for 30 seconds etc, until you get to 60 seconds (obviously not sprinting, more a lead out pace).
After your 60 second interval take a 5-10 minute recovery (taking your bike for a walk) then go again. When you can't complete a full planned interval, STOP!
Target completing 2 "sets", go for 3 if feeling good!
------
CD: 15 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)