Criterium Finale, 3 x (5 min + 1 min + Sprint)
Three finale blocks of 5 minutes at threshold, 1 minute above VO2max and a 15-second sprint, the last laps of a criterium.
- Duration
- 1 h 06 min
- Effort
- 61
- Level
- Advanced
- Focus zone
- Threshold
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 |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalThreshold Fast laps, hold your position | 5 min | 95-102% FTP87-93% HRmax |
| 4.2 | IntervalAnaerobic Last lap, the pace rises | 1 min | 120-135% FTP90-100% HRmax |
| 4.3 | IntervalSprint Sprint, all out | 15 s | 150-220% FTP85-100% HRmax |
| 4.4 | RecoveryRecovery Easy spin | 6 min | 40-55% FTP50-65% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
The last laps of a criterium speed up as riders fight for position, and the race ends in a sprint. Each block here follows that order. You ride 5 minutes at 95 to 102% of FTP, then 1 minute at 120 to 135% as the pace rises for the final lap, and finish with a 15 second all-out sprint. Six minutes of easy spinning follow each block.
The session trains your ability to sprint after a long, hard effort, which is when many criteriums are decided. The threshold part fills the legs, the minute above VO2max pushes you close to your limit, and the sprint shows how much is left.
It is for experienced criterium riders in the peak phase. Ride the threshold part steady and seated, and stand for the sprint. Use resistance mode so you can sprint freely. Targets of 150 to 220% of FTP for the sprint are a guide.
Tips
- Shift up two gears in the last 5 seconds of the hard minute.
- Sprint all out even when the legs are full.
- Keep the recovery long and easy.
Good forCriterium
Season phasePeak