This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Want to become more competitive in criterium racing?
This plan is designed for developing road racers who want a structured approach to improving their criterium performance.
Criteriums demand more than steady aerobic fitness. You need good sustainable power, explosive acceleration, repeatable high-intensity efforts, rapid recovery between surges and the confidence to respond to changes in pace throughout a fast, tactical race.
This plan develops those qualities progressively so that you arrive fitter, sharper and better prepared to race competitively.
Who this plan is for
This version is best suited to beginner or developing road racers who are relatively new to structured training or currently training at a lower weekly load.
It works particularly well for riders who have some criterium experience and want to improve their results, confidence and ability to move through the categories.
You should ideally have several 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 sessions developing sustainable power and aerobic fitness
- Higher-intensity work building repeatable race-specific efforts
- Acceleration and cadence 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 criterium racing.
You can follow the cycling sessions using power, heart rate or perceived exertion. A power meter can provide additional precision, but it is not essential.
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 fitness, sharpen the race craft — and move up the categories.
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.