Criterium Fitness on 8-10 hrs/wk - (HR or Power)
12 weeks - $89.95
Total Hours: 65
Total Hours: 65
Target users of this plan should be at least an entry level bike racer with some knowledge of training. It is designed to improve the specific elements of fitness required to perform in criterium and road racing. Users can expect to improve their lactate threshold, Vo2 max, anaerobic capacity and sprint.
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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Other
Rest or Strength Training
Take the day off completely or do any weight training you are doing currently. If you do, be sure to spin and stretch afterwards.
Take the day off completely or do any weight training you are doing currently. If you do, be sure to spin and stretch afterwards.
Workout #2 : Bike
Micro bursts
Planned Time: 1:00:00
WU: 10 min EZ spinning in small ring. 3 x 30 sec at 110-120+ rpm's w/ 1 min btw each. MS: 4 sets of 10 x 15 sec ON/15 sec OFF. ON = 110+ rpm's in big ring. OFF = EZ spinning. 5 min easy spinning btw sets. CD: 10 min easy spin and stretching.
Planned Time: 1:00:00
WU: 10 min EZ spinning in small ring. 3 x 30 sec at 110-120+ rpm's w/ 1 min btw each. MS: 4 sets of 10 x 15 sec ON/15 sec OFF. ON = 110+ rpm's in big ring. OFF = EZ spinning. 5 min easy spinning btw sets. CD: 10 min easy spin and stretching.
Workout #3 : Strength
Strength Training &/or EZ Spinning
Planned Time: 1:00:00
If you are lifting, hit the gym and follow with a 1-1.5 hour active recpvery spin. If not lifting, just do the spin and stretch.
Planned Time: 1:00:00
If you are lifting, hit the gym and follow with a 1-1.5 hour active recpvery spin. If not lifting, just do the spin and stretch.
Workout #4 : Bike
Vo2 Intervals
Planned Time: 1:00:00
WU: 10 min EZ. 2.5 min at LT wattage and 95+ rpm's and 2.5 min EZ. MS: 2 sets of 3 x 2.5 min at Vo2 wattage or 8 on a scale of 1-10 for perceived exertion (maximum sustainable effort for the duration) and 100-110+ rpm's w/ 2.5 min recoveries and 5 min between sets. CD: 10 min EZ.
Planned Time: 1:00:00
WU: 10 min EZ. 2.5 min at LT wattage and 95+ rpm's and 2.5 min EZ. MS: 2 sets of 3 x 2.5 min at Vo2 wattage or 8 on a scale of 1-10 for perceived exertion (maximum sustainable effort for the duration) and 100-110+ rpm's w/ 2.5 min recoveries and 5 min between sets. CD: 10 min EZ.
Workout #5 : Day Off
Optional Easy/Off Day
Planned Time: 1:00:00
You get to make the choice as to what you want to do today. If you're wiped and just need a break, then by all means, enjoy every last minute of it and get the rest you need. However, if you're a little tired and just need to take it easy but still be active, then feel free to do some gentle Yoga or an AR paced spin or other form of light cardio. Stretch and foam roll afterwards if you do.
Planned Time: 1:00:00
You get to make the choice as to what you want to do today. If you're wiped and just need a break, then by all means, enjoy every last minute of it and get the rest you need. However, if you're a little tired and just need to take it easy but still be active, then feel free to do some gentle Yoga or an AR paced spin or other form of light cardio. Stretch and foam roll afterwards if you do.
Workout #6 : Bike
Group Ride or Race
Planned Time: 3:00:00
Feel free to do the local group ride or race. If group riding, ride to and from it to WU, CD and get some extra miles. If racing, be sure to get in a good WU and CD (see example below).
Planned Time: 3:00:00
Feel free to do the local group ride or race. If group riding, ride to and from it to WU, CD and get some extra miles. If racing, be sure to get in a good WU and CD (see example below).
Workout #7 : Bike
EASY ENDURANCE SPIN
Planned Time: 3:00:00
Just spin easy at 85-90+ rpm's in the endurance HR or power zone today. Stretch out well afterwards.
Planned Time: 3:00:00
Just spin easy at 85-90+ rpm's in the endurance HR or power zone today. Stretch out well afterwards.
Workout #8 : Other
Rest or Strength Training
Take the day off completely or do any weight training you are doing currently. If you do, be sure to spin and stretch afterwards.
Take the day off completely or do any weight training you are doing currently. If you do, be sure to spin and stretch afterwards.
Workout #9 : Bike
Micro bursts
Planned Time: 1:15:00
WU: 10 min EZ spinning in small ring. 3 x 30 sec at 110-120+ rpm's w/ 1 min btw each. MS: 5 sets of 10 x 15 sec ON/15 sec OFF. ON = 115+ rpm's in big ring. OFF = EZ spinning. 5 min easy spinning btw sets. CD: 10 min easy spin and stretching.
Planned Time: 1:15:00
WU: 10 min EZ spinning in small ring. 3 x 30 sec at 110-120+ rpm's w/ 1 min btw each. MS: 5 sets of 10 x 15 sec ON/15 sec OFF. ON = 115+ rpm's in big ring. OFF = EZ spinning. 5 min easy spinning btw sets. CD: 10 min easy spin and stretching.