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20 Weeks to Your First Criterium | Build Your Fitness Beginner Plan

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20 Weeks to Your First Criterium | Build Your Fitness Beginner Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Pav Bryan | Olympic Cycling Coach | TrainingPeaks Level 2 | Amazon #1 Author

All plans by this Coach

Length

20 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Coach Pav

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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:26:00 02:00:00
Other x2
01:29:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
04:26:00 02:00:00
Other
01:29:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Pav Bryan

Coach Pav

Coaching athletes from those looking to enter their first event through to those like Mark Beaumont and James Lowsley-Williams ;)

I am experienced in public speaking and have presented numerous times around the world. I became a published author in 2019, with my #1 Amazon New Release book 'The Guide to Truly Effective Cycling'.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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