Crit Racing - Intermediate - 8 Weeks

Average Weekly Training Hours 07:44
Training Load By Week
Average Weekly Training Hours 07:44
Training Load By Week

Are you missing that bit of punch come race day? Want to improve your top end speed with limited training time. Here is a program designed to give you a bit of a platform to race on. Hopefully it won't hurt as much and you'll be doing more than just surviving. This program is designed for riders who've raced criteriums before but feel like they've stagnated a bit in their progression. Ideal for B grade riders or Cat 2/3 (potentially even for new Cat 1 or A grade riders).

- 2 x 4 Week Training Blocks
- Program designed to get progressively more difficult but allow for recovery
- Variety of sessions to keep you engaged
- Detailed session plans that are easy to follow
- Detailed Power and Rate of Perceived Effort Guidelines for each session

Sample Day 2
1:00:00
74TSS
HIIT: 6 x 30 sec seated max efforts

It's always good to do a little bit of high intensity work. This is a short simple intro into High Intensity Interval Training (HIIT). Ride for roughly 15 - 25 minutes to warm up. Then do 6 x 30 seconds, seated maximal sprints. Start each effort from speed of roughly 26 - 28 km/hr, big chainring, halfway down the cassette. You can also do these sessions on a local hill. Recovery time between each effort is 4 and a half minutes.

Note: this won't be enough time to recovery fully, so it will get harder. General riding pace to finish.

This session simulates riding across to a break or going long in a sprint finish.

Sample Day 3
1:26:00
89.2TSS
Sweetspot / SubTHR: 4 x 9min

SubTHR or Sweetspot sessions are the bread and butter of most endurance athletes.
The aim of this session is to tap into that aerobic system, not to exhaust yourself. While knowing your FTP is handy for this session, it is not necessary. If you follow the common sense guide below you will be fine. Once you've done a few of these sessions, you should be able to do the session by feel.

4 x 9min subT with 5 min recovery between each effort

Power: 85 - 90% FTP
HR: 80 - 90% THR HR
RPE: 6 out of 10

You should still be able to breath regularly. Recommended Cadence is 90 - 95 rpm. Go out to a flat road or track where you won't get stopped by traffic lights or intersections. Alternatively, use a home trainer.

Sample Day 9
1:10:00
90.3TSS
HIIT: 8 x 30 sec seated max efforts

It's always good to do a little bit of high intensity work. This is a short simple intro into High Intensity Interval Training (HIIT). Ride for roughly 15 - 25 minutes to warm up. Then do 8 x 30 seconds, seated maximal sprints. Start each effort from speed of roughly 26 - 28 km/hr, big chainring, halfway down the cassette. You can also do these sessions on a local hill. Recovery time between each effort is 4 and a half minutes.

Note: this won't be enough time to recovery fully, so it will get harder. General riding pace to finish.

This session simulates riding across to a break or going long in a sprint finish.

Sample Day 10
1:22:00
86.7TSS
Sweetspot / SubTHR: 4 x 9min

We are going to reduce the rest by one minute. 4 minutes rest between the intervals now. As an optional extra you can do a sprint at the end of the last effort.
SubTHR or Sweetspot sessions are the bread and butter of most endurance athletes.
The aim of this session is to tap into that aerobic system, not to exhaust yourself. While knowing your FTP is handy for this session, it is not necessary. If you follow the common sense guide below you will be fine. Once you've done a few of these sessions, you should be able to do the session by feel.

4 x 9min subT with 4 min recovery between each effort

Power: 85 - 90% FTP
HR: 80 - 90% THR HR
RPE: 6 out of 10

You should still be able to breath regularly. Recommended Cadence is 90 - 95 rpm. Go out to a flat road or track where you won't get stopped by traffic lights or intersections. Alternatively, use a home trainer.

Sample Day 16
1:20:00
106.4TSS
HIIT: 10 x 30 sec seated max efforts

It's always good to do a little bit of high intensity work. This is a short simple intro into High Intensity Interval Training (HIIT). Ride for roughly 15 - 25 minutes to warm up. Then do 10 x 30 seconds, seated maximal sprints. Start each effort from speed of roughly 26 - 28 km/hr, big chainring, halfway down the cassette. You can also do these sessions on a local hill. Recovery time between each effort is 4 and a half minutes.

Note: this won't be enough time to recovery fully, so it will get harder. General riding pace to finish.

This session simulates riding across to a break or going long in a sprint finish.

Sample Day 23
0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 24
1:11:04
18.64mi
37.5TSS
Sprints!

2 Sets of 4 Sprints: Each Sprint is 5 min apart and there is 10 minutes between each set. Start all sprints between 27 - 30 km/hr.

15 minutes general riding pace to warm up

Set 1:
3 x 8 seconds (53/52 x 14T Gearing)
1 x 10 - 12 seconds (53/52 x 14T Gearing)

10 min

Set 2:
3 x 8 seconds (53/52 x 13T Gearing)
1 x 10 - 12 seconds (53/52 x 13T Gearing)

10 - 15 min general riding to finish

Note: Having a target wattage and HR is not useful for this session. Sprinting is a 10/10 effort, do not change gears during the sprint!

Alex Quirk
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Endeavor Coaching

Endeavor is the passion project of coach Alex Quirk. After helping some riders progress from club racing to the higher echelons of the National Road Series. Alex decided to formalize his coaching activities with the creation of Endeavor Coaching Services. Since then endeavor has propelled riders towards success national and world championship events on both the road and track. We've worked with riders of all sorts: juniors, elites, masters, males and females.