British Cycling 4-week Circuit Racing Plan

Average Weekly Training Hours 05:35
Training Load By Week
Average Weekly Training Hours 05:35
Training Load By Week

Our 4-week circuit racing training plan is aimed primarily at riders who have completed our advanced/intermediate training plan and are looking for a final racing specific lead in to their first event of the season. If you have not been following one of our training plans but are keen to target some circuit races, this plan could still be suitable for you. You will however need to have trained consistently through the winter and built a solid strength and endurance base. Don’t be tempted to leap into these relatively high intensity workouts as a get fit short cut. If you haven’t put the base work in over the winter, you will be risking potential injury and slipping into a state of overtraining. You should look to invest time in a structured plan to build the required base, such as our foundation plan, postpone trying to develop race fitness and maybe adopt a more structured approach next winter.

Sample Day 2
1:10:00
Threshold Test

Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes

Sample Day 4
1:30:00
Indoor: 5 Minute Ramped Intervals

Turbo/Rollers/Static Bike: 5 minute Ramped Intervals  Session Time: 1.5 hours Warm-up: http://bit.ly/20minwarmup Ride: Hold 95rpm+ for the efforts, building the cadence for the maximal last minute surge. Active recovery should be at 90rpm with very low resistance Zones: VO2 max zone for efforts, ending the end of each repetition with an all out effort for the last minute. Ride in the active recovery zone for the rest intervals. British Cycling 20-minute warm-up 5 minutes VO2 Max Effort, ramped at the end  5 minutes Active Recovery 5 minutes VO2 Max Effort, ramped at the end  5 minutes Active Recovery 5 minutes VO2 Max Effort, ramped at the end  5 minutes Active Recovery 5 minutes VO2 Max Effort, ramped at the end  5 minutes Active Recovery 5 minutes VO2 Max Effort, ramped at the end  15 minutes Cool Down

Sample Day 6
1:30:00
Bonus Session: Indoor: 20/40

Turbo/Rollers/Static Bike: 20/40 seconds
Time: 1.5 hours
Warm-up: http://bit.ly/20minwarmup
Ride: Cadence 95rpm+ for 20 seconds and drop below 95rpm for 40 seconds Zones: The effort should be 120%+ FTP for power or a long sprint for heart rate
British Cycling 20-minute warm-up
20 seconds Sprint
40 seconds Active Recovery
20 seconds Sprint
40 seconds Active Recovery
20 seconds Sprint
40 seconds Active Recovery
20 seconds Sprint
40 seconds Active Recovery
20 seconds Sprint
5 minutes 40 seconds Active Recovery
Repeat this set four more times, with active recovery at the end of each. Once you finish your sets, cool down for 10 minutes.

Sample Day 7
3:00:00
Outdoor: Endurance with long tempo efforts and sprints

Outdoor Training Sessions: Endurance with long Tempo efforts and sprints Time: 3 hours + Warm-up: WU R from http://bit.ly/WU1_warmup Terrain: A rolling route without frequent hard climbs Zones: Follow guide below and try to maintain a consistent 90 rpm cadence • RIDE GUIDE 10 minutes - Warm-up WU R • First hour Solid endurance pace HR/PZ2 • Second hour 2 X 20-minute efforts at HR/PZ3 76-88% FTP, recover for 15 minutes at HR/PZ2, no lower. • Third hour Every 10 minutes make a maximal sprint, holding the effort for 15 seconds. Complete the ride in HR/PZ 1/2

Sample Day 9
1:20:00
Indoor: 2 X 20 minutes

Turbo/Rollers/Static Bike: 2 X 20 minutes Time: 1 hour 20 minutes Warm-up: http://bit.ly/20minwarmup Ride: Cadence 90 rpm + during the efforts but allow to drop during recovery Zones: Sweet-Spot HRZ high 3 - low 4 / PZ 88-93% FTP. Threshold HRZ 4 / PZ 100% FTP RIDE GUIDE British Cycling 20-minute warm-up 20 minutes "Sweet-Spot"/Threshold 10 minutes active recovery 20 minutes "Sweet-Spot"/Threshold 10 minutes Cool Down

Sample Day 11
1:00:00
Indoor: 1 Minute Neuromuscular Intervals

Turbo/Rollers/Static Bike:  1 minute Neuromuscular Intervals  Session Time: 1 hour Warm-up: http://bit.ly/20minwarmup Ride: Cadence 95rpm+ with a focussed drive up to speed for the opening 20 seconds of the interval with enough resistance to generate maximum power. Recover at 90rpm and a low resistance.  Zones: Neuromuscular zone for high power efforts, start in a hard gear for 20 seconds and try to hold the speed for the rest of the effort, active recovery zone for rest durations. British Cycling 20-minute warm-up 1 minutes Maximum Effort  3 minutes Rest 1 minutes Maximum Effort  3 minutes Rest 1 minutes Maximum Effort 3 minutes Rest 1 minutes Maximum Effort  3 minutes Rest 1 minutes Maximum Effort  3 minutes Rest 1 minutes Maximum Effort 3 minutes Rest 1 minutes Maximum Effort 3 minutes Rest 1 minutes Maximum Effort 3 minutes Rest Cool down routine

Sample Day 13
1:00:00
Bonus Session: Indoor: Russian Steps

Turbo/Rollers/Static Bike: Russian Steps
Time: 1 hour
Warm-up: http://bit.ly/20minwarmup
Ride: All of the “on” efforts are maximal, select a gear/resistance that means you don’t spin out. Just turn your legs over during the “off” recoveries.
Zones: Zones don’t apply as efforts are maximal.
RIDE GUIDE
British Cycling 20-minute warm-up
15 seconds ON - 45 seconds OFF 
30 seconds ON - 30 seconds OFF 
45 seconds ON - 15 seconds OFF 
60 seconds ON - 60 seconds OFF 
45 seconds ON - 15 seconds OFF 
30 seconds ON - 30 seconds OFF 
15 seconds ON
5 minutes 45 seconds Recovery
Repeat the whole set 2 more times but don’t do the recovery after the third set, go straight into your cool-down. 
10 minutes Cool Down