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Crit Racing - Intermediate - 8 Weeks


Alex Quirk

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8 Weeks

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Plan Description

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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
6:22 hrs 2:00 hrs
Strength x3
1:22 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
6:22 hrs 2:00 hrs
1:22 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Alex Quirk

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.

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