W/U: 20min w/2x1min hard (100% FTP) efforts
#1 - 5sets of 6x 30s "ON" / 30s "OFF" intervals with 8min easy recovery between
#2 - 1set of 4x1min @ 103% FTP, 2min recovery between
W/U: 15-20min gradually building to a nice sweat.
Work: 3 x 20:00min Razor Intervals
Ride the first 5 minutes of each effort at 80% of Threshold, then - using the lap average power screen - try to raise the average 1 watt a time over the next 10 minutes to an average power of 84% of Threshold by the end.
This is a novel challenge - you'll want to spend a bit of time at each workload..perhaps 30-40s or so...we're only looking for about 15W of "gain" on the effort and it isn't meant to be "all out" at any point.
Jump online and ride where you want, as fast or slow as you want...just GO!1
#1 - easy spin for the most part. Drop 3 - 5 x 30s seated spin up pedal stroke accelerations - eg 120rpm+ in last 10s. 2min recovery minimum
#2 - High zone 2 HR tempo - Aim for the top 5 beats of the endurance zone and hold it for 2 blocks of at least 15min over varied terrain! Up hills and down - hold that target range for HR.
#3 - 5x 10s Form Sprints - small ring to start. Focus on different parts of the pedal stoke, power vs accelerations, etc...
#4 2 x 10min @ 73-83% FTP with a 5min recovery
#5 4 x 30s at 90-115% FTP
#6 5 x 10s @ 90-115%
An essential element of criterium and road race success is the ability to handle repeated HIGH WATT efforts in the quest to stay in contention. Warm up regularly and throw in a couple of 30s efforts to clear the system. The efforts are a short series of stair-steps. Ride 5'ish minutes at near race tempo...then SURGE in a big gear (starting in the 53x16 or 15 - trying to increase the gear if possible) for 10s, tempo for 50s, SURGE for 20s, tempo for 40s - and continue the SURGE/TEMPO efforts (30s/30s, 40s/20s, 50s/10s) for the full 5 - minutes. Do these twice with 10m between. Finish the workout with a block of 5x30s of FULL GAS Roll-Ons starting around 18mph and in a just-barely-too-big gear. Standing, lots of drive and emphaiss on whole body involvement. Rest 2m between each... have fun!
W/U: At least 15 minutes building into Z3 HR with a couple of 1min accelerations.
Work: ride 2x20 minutes between 88 - 93% of LT/FTP Power. Every 3 minutes sprint for 15seconds to ~150-200, and then drop right back to your 'sweet spot' training intensity (88-93% of LT power).