This plan is designed to help a cyclist have a strong 45-60 minute criterium. They can follow this plan with a power meter, HR monitor, or just a stop watch using perceived exertion. They need Microsoft word to open the workout descriptions. The cyclist should be able to comfortably ride for 1 hour before starting this plan. They need to be able to ride for 6 days a week. One of those days is for 30 minutes, but most days are for about 1 to 1.5 hours. The longest ride is 2 hours. They should expect to gain strength and the ability to make many accelerations by following this plan. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.