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Criterium HIIT Plan - 12 Weeks to Peak - Classic Zones - Crit - High Intensity

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach
No Ratings

Length

12 Weeks

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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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

Criterium Training Plan: 12 Weeks to Peak


Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures


WKO structured training plan


Train with the coach of national and world ITT champion Amber Neben! This 12-week criterium base plan uses classic training zones and is designed for the serious competitive cyclist with a basic level of fitness and a good base foundation in place. It includes power, heart rate, and perceived exertion. The workouts can be used in the traditional format or as structured workouts, which load directly to Zwift or RGT or other devices (Garmin, ErgVideo, CompuTrainer, TrainerRoad, and more) so you can see your workout and interval numbers right on your screen.


Plan overview

This training plan has been designed to give you a simple, predictable, progressive approach to building your aerobic fitness and muscular endurance and raising your general efficiency through pedaling drills. This plan features a hefty dose of Tempo and Sweet Spot Intervals and a mix of high cadence drills to develop a strong aerobic base while improving your muscular endurance, stamina, and fatigue resistance. In the later phase of the plan, force work is introduced to help build strength.


HIIT stands for High Intensity Interval Training. As the name suggests, it is a form of interval training which uses short periods of high-intensity, anaerobic exercise followed by shorts periods of recovery. The length of the high-intensity intervals ranges from between five seconds to eight minutes, while recovery periods are normally (but not always) equal to the length of the intensity.


Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips


Need help loading your structured works to Zwift or other devices?
Click here to read instructions.


More plans
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.


Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:28 hrs 2:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:28 hrs 2:30 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.

Sample Day 1

1:30:00
FTP 20 Minute/VO2max Test

WU: 10-20 minutes working into your Endurance Zone with 3 x 1-minute fast pedals to wake up the legs.
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MS1: 5-Minute Hard Effort. This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute VO2max test while really opening up the legs for the test and really dispense the initial freshness to help produce more accurate power in the 20-minute test. Once complete, spin easily for 15 minutes of recovery, working back into Endurance Zone, and then go on to MS2.
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MS2: 20-Minute Time Trial
Don’t start too hard! Once complete, spin easy for 10 minutes in your Endurance Zone. Your FTP is the power average for the 20-minute effort minus 3-5%.
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CD: 10-15 minutes of easy spinning.

Sample Day 2

1:30:00
87.6TSS
ENDURANCE RIDE W/FR TEMPO

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Zone 2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Zone 2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
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MS2: For the last 50 minutes of ride, pick up the effort to solid tempo zone.
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear harder/slower RPM than normal self selection; target 75 RPM.
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Zone 1/PE 2-3
CADENCE: small chain ring

Sample Day 5

1:05:00
132.5TSS
BUILD AND CRUISE INTERVALS

WU:
10-15 minutes warm up, progressing to Level 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 3 x 1-minute fast pedals to wake up legs
-------
MS1: 
4 x 90rpm Wind Up Intervals
Start with one foot on the ground in a 53 x 16 (ish) gear. Practice clipping in and building up to 90+ RPM, resting 3-4 minutes between. Once 4 intervals are complete, ride for 10 minutes of easy spinning and then go on to MS2.
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MS2: Cruise Intervals
2 x 8-minute intervals with 4 minutes rest between intervals
TARGET: 95% of FTP or Threshold HR
CADENCE: should be one gear harder than you typically pedal, with a target cadence of 75-85
Ride any remaining time in your endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

Sample Day 6

1:30:00
87.3TSS
CLASSIC SST INTERVALS 2 x 17 min

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
-------
MS1:
2 x 17-minute Sweet Spot Intervals (SSI)
TARGET: Sweet Spot (PW Z3.5/HR Z3.5/RPE 5-7)
REST: 5 minutes easy riding between
CADENCE: Self selected but do not let cadence drop as you fatigue
Ride all remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

Sample Day 8

1:30:00
91.2TSS
CLASSIC SST INTERVALS 2 x 20min

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
-------
MS1:
2 x 20-minute Sweet Spot Intervals (SSI)
TARGET: Sweet Spot (PW Z3.5/HR Z3.5/RPE 5-7)
REST: 5 minutes easy riding between
CADENCE: Self selected but do not let cadence drop as you fatigue
Ride all remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

Sample Day 9

1:30:00
85.9TSS
THE GRIND TEMPO with CADENCE INTERVALS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
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MS1: 
1 x 45-Minute Grind Tempo Effort to build and maintain muscular endurance as well as aerobic fitness. By adding some cadence elements to tempo work, we can maximize the benefit by adding a touch of FORCE work.
TARGET: TEMPO (PW Z3/HR Z3/RPE 5-6)
CADENCE: Break this effort into three equal cadence efforts of 15 minutes. The first 15 minutes should be 1-2 gears HARDER/ SLOWER/ LOWER than natural cadence (target 65-75 rpm), the second 15 minutes should be a more natural cadence (target 80-95), and the final 15 minutes should be at EASIER/ FASTER/ HIGHER cadence (target 90-105).
Ride any remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 12

1:20:00
80.8TSS
BIG GEAR INTERVALS 5 x 5 FORCE

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
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MS:
5 x 5-Minute Big Gear Force Intervals
TARGET: FTP (PW Z4/HR Z4/PE 6-7)
REST: 5 minutes easy riding between
CADENCE: 45-65 rpm during force intervals
Ride any remaining time in your Endurance zone.
-----
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

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