This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Targeting the win in a criterium?
This plan is designed for advanced road racers who already have a strong training base and are targeting a podium, a win, or their highest possible level of performance in criterium racing.
Criteriums demand much more than steady aerobic fitness. You need high sustainable power, explosive acceleration, repeatable high-intensity efforts, rapid recovery between surges and the ability to keep producing power deep into a fast, tactical race.
This plan develops those qualities progressively so that you arrive fitter, sharper and better prepared to race at the front.
Who this plan is for
This version is best suited to experienced road racers who are already training consistently and are comfortable handling a relatively high weekly training load.
It is particularly appropriate if you're already competitive in criteriums and are targeting a significant step forward, podium or win.
You should ideally have at least 4–8 weeks of consistent riding completed before starting.
Practice criteriums, fast group rides or chain-gang sessions can be valuable during the later stages of the plan. Where appropriate, replace a similar planned workout rather than simply adding extra training load.
What the plan includes
- Focused threshold and sustained-power sessions
- High-intensity work developing repeatable race-winning efforts
- Neuromuscular and acceleration work for attacks and changes in pace
- Supporting endurance and recovery rides
- Core and strength work
- Regular recovery to support adaptation
The plan also includes guidance around pacing, nutrition, technique, tactics and preparing for the demands of competitive criterium racing.
Power is strongly recommended at this level and provides the most precise way to control intensity and monitor progression.
Many sessions use TrainingPeaks structured workouts with power, heart rate and cadence targets where appropriate.
Bonus 40-week strength programme
You'll also receive access to a 40-week strength and conditioning programme that you can continue using after your criterium preparation is complete.
Planning your taper
This plan does not include a fixed taper. Taper requirements vary between athletes, so allow an appropriate gap before your target race to reduce training load and arrive fresh.
Want the plan adapted around you?
A pre-built plan is a great option if you're comfortable managing your own training.
But no generic plan can know your exact fitness, available time, recovery, race schedule, strengths, weaknesses or how you're responding from week to week.
If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.
TrainingPeaks plan customers receive an exclusive coaching upgrade offer.
You'll find details and a link to book a free consultation with me at the start of the plan.
Build the power, sharpen the repeatability — and race for the win.
Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.