Criterium Simulation, 20 min Race Block
A 20-minute race block with a surge every minute and a final sprint, a criterium rehearsal for riders new to crit racing.
- Duration
- 51 min
- Effort
- 55
- Level
- Intermediate
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | Warm-upSprint Acceleration at 80% | 10 s | 140-170% FTP85-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 110 s | 55-65% FTP65-78% HRmax |
| 20 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Surge out of the corner | 15 s | 130-160% FTP90-100% HRmax |
| 4.2 | IntervalTempo Sit in, steady | 45 s | 80-90% FTP78-85% HRmax |
| 5 | IntervalSprint Final sprint, all out | 15 s | 150-220% FTP85-100% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 12 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This session puts a short criterium into one 20 minute block. After a solid warm-up you ride 20 repeats of a 1 minute pattern, 15 seconds at 130 to 160% of FTP and 45 seconds at 80 to 90%. The block ends with a 15 second sprint.
The surges are a little longer and less intense than in a fast criterium, so the session works well as a first rehearsal. It teaches you to handle repeated accelerations, to recover while still riding at a solid pace and to save enough for the final sprint.
It suits intermediate riders in the build phase who prepare for their first criteriums or for fast group rides. Ride the surges seated or standing, as you would out of a corner. Indoors, resistance mode with gear changes feels more natural than ERG mode. Progress by adding a second race block after 10 minutes of easy riding.
Tips
- Hold the 45 second parts at a steady pace, not easy.
- Shift up during each surge.
- Save a little for the final sprint.
Good forCriterium
Season phaseBuildPeak