Fitness Lab 9 Week Criterium Cycling Training Program (Copy)

Average Weekly Training Hours 08:20
Training Load By Week
Average Weekly Training Hours 08:20
Training Load By Week

This is a 9 week criterium training plan created by coach Whitney Burdzilauskas from The Fitness Lab. It is a linear progression that taxes all energy systems and is great for those athletes that ride inside during the winter months leading up to spring races. The workouts are based on specificity to the changing demands of a bike race yet organized so that the athlete can follow a progressive build to see results.
Instead of using a FTP test on week 1, the plan asks the athlete do a :30 all out effort followed by a 5 minute all out effort which is more specific to a crit racing demands. This effort will be retested at the end of the program. We suggest that the athlete use a 30-60 minute peak power for their FTP inputs to find out percentages for work loads.
Our goal is not to improve FTP but to improve the atheltes ability to operate above threshold and to increase the amount of matches the cyclist has to burn. It is ideal for the athlete who needs to accelerate and sprint but still needs a fine tuned aerobic system.

Sample Day 1
1:10:00
OPTION 1 Threshold Intervals (20 Minutes) 4 x 5 minutes (2.5)

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set:
4 x 5 broken up as follows:
1 min @ 95%
1 min @ 105%
1 min @ 95%
1 min @ 105%
1 min @ 95%
2:30 min RI

Cool Down:
1 x 10 minute easy spin/cool down 95-100RPM

Sample Day 3
1:08:00
V02 (12 Minutes) 4 x 3 minutes (4) - race winning intervals

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set:

4 x 3 minutes broken up as follows:
:10 acceleration
2:40 @ 110-115%
:10 out of saddle all out effort
Rest Interval = 4 minutes

Cool Down
1 x 10 minutes cool down/easy spin 95-100RPM

Sample Day 5
2:00:00
Tempo Intervals (30) 3 x 10 (3) - under/overs

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set:
A.
3 x 10 minutes broken up as follows:
2 min @ 80%
2 min @ 90%
2 min @ 80%
2 min @ 90%
2 min @ 80%

B.
5 x 5 min @ 55-60 RPM 85-90% with 3 min RI

Cool Down:
1 x 10 minute cool down/easy spin 95-100RPM

Sample Day 8
1:20:00
Anaerobic Intervals (12 Minutes) 4 x 6 :30/:30 (4)

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set:
4 x 6 min of :30 all out/:30 EASY with 4 min RI

Cool Down:
1 x 10 min easy spin 95-100 RPM

Sample Day 10
1:16:00
Threshold Intervals (24 Minutes) 4 x 6 minutes (3)

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set:
4 x 6 (3 min RI) broken up as follows:
2 minutes at 95%
2 minutes at 105%
2 minutes at 95%

Cool Down:
1 x 10 minute easy spin/cool down 95-100RPM

Sample Day 12
2:00:00
Tempo Intervals (36) 3 x 12 (3) - under/overs and jumps

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set:
A.
3 x 12 minutes broken up as follows:
3 min @ 85%
2 min @ 90%
3 min @ 85%
2 min @ 90%
2 min @ 80% with 5 second jump every 30 seconds
(Rest Interval = 3 minutes)

B.
4 x 5 min @ 55-60 RPM 85-90% with 3 min RI

Cool Down:
1 x 10 minute cool down/easy spin 95=100RPM

Sample Day 17
1:22:00
Threshold Intervals (28 Minutes) 4 x 7 minutes (3:30)

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set:
7 minutes broken up as follows
4 min @ 95%
2 min @ 100%
1 min @ 105%
3:30 min RI

Cool Down:
1 x 10 minute easy spin/cool down 95-100RPM

Whitney burdzilauskas
|
the fitness lab

Whitney is a processional triathlete and category 2 road racer.  She has completed over 15 ironman, and qualified for Kona (age group) 3 times - 2013,14,15.  She is the owner of The Fitness Lab in Indianapolis, IN.