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Criterium | Build Your FTP
Duration: 1:11:30
- AVG: 80 %FTP
- MIN: 53 %FTP
- MAX: 180 %FTP
Sharing level: Public workout
3
Difficulty
0
TSS
0
IF
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0:00
0:20
0:20
0:23
0:24
0:27
0:27
0:30
0:31
0:34
0:34
0:37
0:38
0:41
0:41
0:44
0:44
0:47
0:48
0:51
0:51
0:54
0:54
0:57
0:58
1:01
1:01
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144 | |
108 | |
72 | |
36 | |
0 |
time
%FTP
Description of workout
Today is the grand finale, and you'll experience what it's like to race a criterium or lapped race in the center of Madrid. Ultimately, you'll try to take the last victory over the line of this year's La Vuelta.
Sprinting around every corner and not falling behind is the aim. Why this workout this week? A criterium-type workout during the week is one of the best ways to improve your form and condition for your next lapped races.
Key points
Be alert
Stay hydrated
Push hard on every interval with a high cadence
Warm-up
Easy pedaling with a usual cadence (90 - 100 rpm).
Main part - Criterium simulation
This part consists of repeated sprints from a relatively high intensity. A 20-30 second long sprint awaits you every three minutes. Be alert so that you don't miss a single point.
Cool down
Easy ride at 90 - 100 rpm for better recovery.
Sprinting around every corner and not falling behind is the aim. Why this workout this week? A criterium-type workout during the week is one of the best ways to improve your form and condition for your next lapped races.
Key points
Be alert
Stay hydrated
Push hard on every interval with a high cadence
Warm-up
Easy pedaling with a usual cadence (90 - 100 rpm).
Main part - Criterium simulation
This part consists of repeated sprints from a relatively high intensity. A 20-30 second long sprint awaits you every three minutes. Be alert so that you don't miss a single point.
Cool down
Easy ride at 90 - 100 rpm for better recovery.
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to the Criterium Simulation Workout. |
| 0:00:30 | 0:00:08 | You need to be well rested for this workout. |
| 0:01:00 | 0:00:15 | In this workout you will get to speed up your pace with sprint intervals which will help get you around corners efficiently and at high power. |
| 0:02:00 | 0:00:10 | When there is a surge in pace, you want to be right there in the heat of the action! |
| 0:04:00 | 0:00:09 | You'll need a slightly longer warmup to prepare your muscles for what lies ahead. |
| 0:08:00 | 0:00:08 | Easy pedaling with a usual cadence of 90 - 100 rpm. |
| 0:10:00 | 0:00:10 | The main part consists of repeated sprints from a high intensity. |
| 0:15:00 | 0:00:08 | A 20-30 second long sprint awaits you every three minutes. |
| 0:15:30 | 0:00:07 | Be alert so that you don't miss a single point. |
| 0:19:00 | 0:00:06 | The first interval is about to start. |
| 0:19:30 | 0:00:08 | Engage your core, shoulders relaxed and pedal at around 100-110 rpm. |
| 0:20:00 | 0:00:05 | GO!! Your first 30 seconds! |
| 0:20:40 | 0:00:05 | Well done! |
| 0:21:00 | 0:00:09 | Time to recover for 3 minutes for your heart rate to drop a little. |
| 0:21:30 | 0:00:08 | Expect your heart rate to increase steadily over the entire workout. |
| 0:22:00 | 0:00:10 | The faster your heart rate drops in the recoveries the fitter you are becoming! |
| 0:23:00 | 0:00:06 | Next interval! in 30 seconds! |
| 0:23:20 | 0:00:05 | Keep a high cadence! |
| 0:23:40 | 0:00:05 | Give it your all. Sprint! |
| 0:24:10 | 0:00:05 | Well done! |
| 0:25:00 | 0:00:06 | Recover for 2 minutes. |
| 0:26:00 | 0:00:06 | Breathe through your nose and mouth. |
| 0:27:00 | 0:00:05 | Next 30 seconds, go!! |
| 0:27:35 | 0:00:08 | And recover - 3 minutes. |
| 0:28:00 | 0:00:07 | Slow your breathing and don´t forget to drink! |
| 0:28:30 | 0:00:10 | This training simulates a real life lapped race or criterium with many corners. |
| 0:29:00 | 0:00:10 | Keep your body steady and engage your stomach muscles, shoulders relaxed. |
| 0:30:10 | 0:00:05 | Get ready for another sprint! |
| 0:31:30 | 0:00:05 | Four sprints down, nine ahead. |
| 0:32:00 | 0:00:05 | You're doing great! |
| 0:33:00 | 0:00:07 | During the rest period, you can pedal at a lower intensity. |
| 0:33:30 | 0:00:06 | When the sprint comes, pedal as fast as you can. |
| 0:34:00 | 0:00:05 | Sprint! |
| 0:35:00 | 0:00:06 | Things are getting tougher, aren't they? |
| 0:36:00 | 0:00:10 | The last seven sprints are the toughest. But you can manage it! |
| 0:37:00 | 0:00:10 | It's very important to remember to drink, so you stay hydrated. |
| 0:39:00 | 0:00:06 | Now comes the toughest intervals. |
| 0:40:00 | 0:00:05 | Resistance will be 10% higher. |
| 0:40:30 | 0:00:08 | These intervals will be painful but very short as they only last 20 seconds. |
| 0:42:00 | 0:00:06 | That was it, the first of the tough intervals. |
| 0:43:00 | 0:00:05 | You manage it like a pro! |
| 0:44:15 | 0:00:05 | 5...4...3...2...1... |
| 0:46:00 | 0:00:06 | You get better with every interval. |
| 0:47:40 | 0:00:06 | Sprint! Sprint! Sprint! |
| 0:49:00 | 0:00:08 | Try to keep your breathing steady, even if you are breathing hard. |
| 0:51:05 | 0:00:05 | GO! GO! GO! |
| 0:51:10 | 0:00:05 | Push harder! |
| 0:53:00 | 0:00:07 | Don't give up now! You only have 3 intervals left. |
| 0:54:00 | 0:00:10 | Even though it's only 20 seconds, it's so not easy... |
| 0:54:10 | 0:00:08 | ..but you can do it, so let´s go for another one! |
| 0:55:00 | 0:00:05 | Good job! |
| 1:00:00 | 0:00:12 | Well done! And your last interval is coming up! The finish line is so close! |
| 1:00:30 | 0:00:05 | Give it your best shot! |
| 1:00:50 | 0:00:08 | 180% of FTP and then it's all over! Short but tough! |
| 1:02:00 | 0:00:05 | Great job!! |
| 1:04:00 | 0:00:09 | Relax and cool down so that your muscles and body can recover well. |
| 1:06:00 | 0:00:10 | Remember to drink enough as with indoor training one sweats far more than outside. |
| 1:07:00 | 0:00:11 | To help your muscles get stronger and recover faster, have a protein shake with some carbohydrates after your workout. |
| 1:09:00 | 0:00:08 | Relax, breathe and recover well! |
| 1:10:00 | 0:00:10 | Well done for completing this workout and see you again for the next one! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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