Intervals for Criteriums

• Increase your functional and race-specific power output
• Includes Sweet Spot, VO2, Anaerobic, Threshold 

Our Six-week Road Racing Interval Training Plan will increase your functional and race-specific power output. This road focused training plan includes Sweet Spot, VO2, Anaerobic, Threshold and Sprint Intervals built specifically for the hardest road races.  Annnnnd to really get fast, we add the diabolical Tabatas for stepping up on the podium!

Intervals and riding hours progress through the 6 weeks and there’s recovery built in too. We’ve included the FasCat Wattage and Heart Rate Zones Sheet with a Field Test that you’ll do before and after so you can measure your improvement and keep your training zones accurate! And that makes following this plan with your smart trainer even better!

• Perfect for winter indoors
• Sweet Spot, Tempo intervals, Threshold Intervals
  

Winter can be a fickle season, forcing you to ride inside most days, then taunting you with a warm weekend reprieve when you want to get out and ride with a group. This 6-week indoor/outdoor training plan for smart trainers and Zwift incorporates short structured indoor trainer rides during the week and outdoor endurance rides on the weekends.  Or if the weather is crummy a plan B indoor workout that yep you guessed it, can be done on the “Island” aka Zwift.

We’ve combined advanced aerobic endurance and variable power workouts (like Sweet Spot) to maximize your trainer time! Indoor rides are one hour Tuesday/Wednesday/Thursday so you can get on, work hard, and get on with your busy day.  The weekends include either/or options for group rides or trainer rides so you can choose whichever one best fits the weather that day. This indoor/outdoor cycling training plan definitely caters to the “time-crunched” athlete! The trainer is more time-efficient so indoor rides are kept short, but we’ve also included more creative indoor weekend trainer ride options to help you keep your mind fresh during the cold, dark months of winter!

All of the interval workouts in this plan can be exported to your compatible Garmin, wahoo, smart trainer, or indoor training app like Zwift. Speaking of Zwift, this plan coaches you on how to benefit from training on Zwift in a way that is incredibly fun and productive!

What to expect: The plan gradually starts with tempo workouts, then progresses through harder Sweet Spot and Threshold intervals. It includes a smorgasbord of variable power workouts like Over/Unders, Crisscrosses, Bursts, and Pyramids as you progress through 6 weeks. You’ll perform a field test in week 4 to set your FTP (Functional Threshold Power) and update your training zones.

• This plan will put you on the start line prepared to crush some massive climbs!
• Tempo, SS & Threshold intervals during the week + group rides and/or harder efforts on the weekend

Whether it's Strava PR's or a race with some serious vertical gain, this six week climbing training plan will put you on the start line well prepared. You'll start with a 20min Field Test to set your Functional Threshold Power and Heart Rate, then use your training zones to ride just hard enough to get faster & stronger without burning out so you can go hard again the next day! That means lots of Tempo and Sweet Spot as well as Threshold intervals during the week and group rides or other harder efforts on the weekends. 

• Perfect  Plan for Those with Less Training Time, starts at 15 minutes per day
• VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot

No matter which plans you choose, you'll 'enjoy' all the nastiness that makes Phil faster: VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot work specific to a plan customized for Strava segments greater or less than 15 minutes. You'll perform a Strava "Field Test" at the beginning, middle and the end of the plan so you can measure your improvement and get that PR and/or KOM/QOM.

As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more. Check out the Strava PR Training Tip in Outside Magazine written by Coach Frank!