This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.

Thinking about your first criterium?

This plan is designed for newer cyclists who already ride consistently and want a more structured route into criterium racing.

Criteriums are fast, tactical and full of repeated accelerations. You need more than basic fitness — you need sustainable power, the ability to recover between harder efforts and enough confidence to handle frequent changes in pace.

This plan develops those qualities progressively so you can arrive at the start line fitter, better prepared and ready to race.

Who this plan is for

This Build Your Fitness version is ideal if you're newer to structured training but already ride regularly and are ready to take the next step.

Training generally sits around 300–500 TSS per week (typically around 5–8 hours of cycling, depending on intensity and your fitness).

You should ideally have at least 4 weeks of consistent riding behind you before starting.

What you'll work on

• Aerobic fitness and cycling endurance


• Sustainable power for riding strongly in the bunch


• Short harder efforts for accelerations and changes in pace


• Repeatability so you can respond again and again


• Cadence and cycling efficiency


• Recovery so you can train consistently

As you get closer to racing, practice criteriums or fast group rides can be useful. Where appropriate, replace a similar planned session rather than simply adding more training.

You can follow the sessions using power, heart rate or perceived exertion. A power meter can be useful, but it is not essential.

Many sessions include structured power, heart rate and cadence targets where appropriate.

Simple, structured training

Every workout includes clear instructions so you know what to do and what the session is trying to achieve.

This version gives you more training volume and progression than the Short on Time plan, making it a better fit if you're already riding consistently and want to build your fitness further.

Want more support?

This is a self-guided training plan designed to give you a clear structure to follow.

If you'd prefer training built specifically around your goals, available time, fitness and life outside cycling, you can upgrade to 1:1 coaching.

You'll find details and a link to book a free consultation at the start of the plan.

Build your fitness, learn the demands of crit racing — and arrive at your first start line ready to race.