Fitness Lab 9 Week Criterium Cycling Training Program

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 1
1:00:00
OPTION 2 Peak Power :30 ALL OUT/ 5 minute ALL OUT

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:
:30 All out Effort
Rest 1 Minute
5 min All out Effort

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

Sample Day 2
1:15:00
Sprints 3 x :30

Basic 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%

Specific Warm Up:
:10 at 80% of goal :30 goal wattage
Rest 2 minutes
:10 at 90% of goal :30 goal wattage
Rest 2 minutes
:10 at 100% of goal :30 goal wattage
Rest 5 minutes


Main Set:
3 x :30 seconds . RI = 4-5 minutes in between efforts

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 4
1:00:00
Active Recovery

Easy Spin 60 minutes at 56% or under 95-100RPM/Small Ring

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%

(3 minute RI)

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

Sample Day 6
2:00:00
Sprints 3 x :30

Basic 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%

Specific Warm Up:
:10 at 80% of goal :30 goal wattage
Rest 2 minutes
:10 at 90% of goal :30 goal wattage
Rest 2 minutes
:10 at 100% of goal :30 goal wattage
Rest 5 minutes


Main Set:
3 x :30 seconds . RI = 4-5 minutes in between efforts

Aerobic Effort 60-75% for remaining tie.

Whitney Burdzilauskas
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The Fitness Lab

Whitney was a processional triathlete and category 2 road racer. She has completed 20 Ironmans, and qualified for Kona (age group) 3 times - 2013,14,15. She is the owner of The Fitness Lab in Indianapolis, IN and has been coaching since 2011. Her specialties include long course triathlon, criterium/road racing, marathons, strength training and power based training.