VeloVostra: Your Personalised Cycling Training Plan

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Criterium Race Simulation

Criterium-specific training using corner surge segments

50m Duration

Intensity

Training stress

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Workout Segments

Race Prep Warmup

Intensive pre-race warmup with opener efforts

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Duration 20m

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Intensity 4

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Power 55% - 110% FTP

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Heart Rate 70% - 88% Max HR

30sec Attack @ 140% FTP

Single 30-second criterium corner surge at 140% FTP

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Duration 30s

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Intensity 10

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Power 140% - 140% FTP

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Heart Rate 85% - 95% Max HR

30sec Recovery

30-second active recovery between efforts

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Duration 30s

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Intensity 3

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Power 50% - 60% FTP

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Heart Rate 65% - 72% Max HR

30sec Attack @ 140% FTP

Single 30-second criterium corner surge at 140% FTP

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Duration 30s

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Intensity 10

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Power 140% - 140% FTP

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Heart Rate 85% - 95% Max HR

30sec Recovery

30-second active recovery between efforts

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Duration 30s

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Intensity 3

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Power 50% - 60% FTP

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Heart Rate 65% - 72% Max HR

30sec Attack @ 140% FTP

Single 30-second criterium corner surge at 140% FTP

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Duration 30s

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Intensity 10

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Power 140% - 140% FTP

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Heart Rate 85% - 95% Max HR

30sec Recovery

30-second active recovery between efforts

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Duration 30s

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Intensity 3

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Power 50% - 60% FTP

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Heart Rate 65% - 72% Max HR

30sec Attack @ 140% FTP

Single 30-second criterium corner surge at 140% FTP

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Duration 30s

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Intensity 10

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Power 140% - 140% FTP

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Heart Rate 85% - 95% Max HR

30sec Recovery

30-second active recovery between efforts

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Duration 30s

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Intensity 3

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Power 50% - 60% FTP

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Heart Rate 65% - 72% Max HR

30sec Attack @ 140% FTP

Single 30-second criterium corner surge at 140% FTP

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Duration 30s

mode_heat

Intensity 10

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Power 140% - 140% FTP

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Heart Rate 85% - 95% Max HR

30sec Recovery

30-second active recovery between efforts

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Duration 30s

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Intensity 3

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Power 50% - 60% FTP

favorite

Heart Rate 65% - 72% Max HR

30sec Attack @ 140% FTP

Single 30-second criterium corner surge at 140% FTP

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Duration 30s

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Intensity 10

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Power 140% - 140% FTP

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Heart Rate 85% - 95% Max HR

3min Recovery

3-minute active recovery between sets

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Duration 3m

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Intensity 3

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Power 50% - 60% FTP

favorite

Heart Rate 65% - 72% Max HR

30sec Attack @ 140% FTP

Single 30-second criterium corner surge at 140% FTP

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Duration 30s

mode_heat

Intensity 10

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Power 140% - 140% FTP

favorite

Heart Rate 85% - 95% Max HR

30sec Recovery

30-second active recovery between efforts

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Duration 30s

mode_heat

Intensity 3

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Power 50% - 60% FTP

favorite

Heart Rate 65% - 72% Max HR

30sec Attack @ 140% FTP

Single 30-second criterium corner surge at 140% FTP

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Duration 30s

mode_heat

Intensity 10

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Power 140% - 140% FTP

favorite

Heart Rate 85% - 95% Max HR

30sec Recovery

30-second active recovery between efforts

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Duration 30s

mode_heat

Intensity 3

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Power 50% - 60% FTP

favorite

Heart Rate 65% - 72% Max HR

30sec Attack @ 140% FTP

Single 30-second criterium corner surge at 140% FTP

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Duration 30s

mode_heat

Intensity 10

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Power 140% - 140% FTP

favorite

Heart Rate 85% - 95% Max HR

30sec Recovery

30-second active recovery between efforts

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Duration 30s

mode_heat

Intensity 3

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Power 50% - 60% FTP

favorite

Heart Rate 65% - 72% Max HR

30sec Attack @ 140% FTP

Single 30-second criterium corner surge at 140% FTP

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Duration 30s

mode_heat

Intensity 10

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Power 140% - 140% FTP

favorite

Heart Rate 85% - 95% Max HR

30sec Recovery

30-second active recovery between efforts

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Duration 30s

mode_heat

Intensity 3

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Power 50% - 60% FTP

favorite

Heart Rate 65% - 72% Max HR

30sec Attack @ 140% FTP

Single 30-second criterium corner surge at 140% FTP

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Duration 30s

mode_heat

Intensity 10

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Power 140% - 140% FTP

favorite

Heart Rate 85% - 95% Max HR

30sec Recovery

30-second active recovery between efforts

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Duration 30s

mode_heat

Intensity 3

bolt

Power 50% - 60% FTP

favorite

Heart Rate 65% - 72% Max HR

30sec Attack @ 140% FTP

Single 30-second criterium corner surge at 140% FTP

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Duration 30s

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Intensity 10

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Power 140% - 140% FTP

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Heart Rate 85% - 95% Max HR

Pro Recovery Cooldown

Extended professional cooldown for optimal adaptation

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Duration 15m

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Intensity 2

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Power 40% - 55% FTP

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Heart Rate 60% - 68% Max HR