Criterium Surge Simulation, 3 x 10 min
Three 10-minute blocks of fast riding with a hard 10-second surge every minute, the stop-and-go rhythm of a criterium.
- Duration
- 1 h 09 min
- Effort
- 80
- Level
- Advanced
- Focus zone
- Sweet spot
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 |
| 10 ×Repeat these steps | |||
| 4.1 | IntervalSprint Corner exit, hard surge | 10 s | 150-200% FTP85-100% HRmax |
| 4.2 | IntervalSweet spot Sit in, fast bunch pace | 50 s | 85-95% FTP83-88% HRmax |
| 5 | RecoveryRecovery Easy spin, block 2 next | 5 min | 40-55% FTP50-65% HRmax |
| 10 ×Repeat these steps | |||
| 6.1 | IntervalSprint Corner exit, hard surge | 10 s | 150-200% FTP85-100% HRmax |
| 6.2 | IntervalSweet spot Sit in, fast bunch pace | 50 s | 85-95% FTP83-88% HRmax |
| 7 | RecoveryRecovery Easy spin, block 3 next | 5 min | 40-55% FTP50-65% HRmax |
| 10 ×Repeat these steps | |||
| 8.1 | IntervalSprint Corner exit, hard surge | 10 s | 150-200% FTP85-100% HRmax |
| 8.2 | IntervalSweet spot Sit in, fast bunch pace | 50 s | 85-95% FTP83-88% HRmax |
| 9 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
A criterium is a long series of accelerations out of corners with short, fast stretches in between. Field data from road racing show that criteriums contain many more efforts above maximal aerobic power than road races, most of them lasting less than 10 seconds. This session copies that rhythm.
Each 10 minute block contains ten surges. Every minute starts with 10 seconds at 150 to 200% of FTP, as if you were sprinting out of a corner, followed by 50 seconds at 85 to 95% of FTP, as if you were riding in the bunch. Five minutes of easy spinning separate the three blocks.
The session is for experienced riders in the build and peak phases. Ride the surges hard but not all out, so the last ones in each block still reach the target. Indoors, resistance mode with gear changes feels closer to racing than ERG mode.
Tips
- Shift up as you surge, as you would out of a corner.
- Stay seated in the 50 second parts and relax the shoulders.
- Drink in the breaks between blocks.
Good forCriterium
Season phaseBuildPeak