Criterium Race Simulation
Criterium-specific training using corner surge segments
50m
Duration
Intensity
Training Stress
Download This Workout
Create a free account to download this workout in FIT and ZWO formats. Add your FTP and HR max to get personalized workouts tailored to your fitness level.
Workout Breakdown
Race Prep Warmup
Intensive pre-race warmup with opener efforts
timer
Duration
20m
mode_heat
Intensity
4
bolt
Power
55% - 110% FTP
favorite
Heart Rate
70% - 88% Max HR
30sec Attack @ 140% FTP
Single 30-second criterium corner surge at 140% FTP
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
30sec Recovery
30-second active recovery between efforts
timer
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
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
30sec Recovery
30-second active recovery between efforts
timer
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
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
30sec Recovery
30-second active recovery between efforts
timer
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
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
30sec Recovery
30-second active recovery between efforts
timer
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
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
30sec Recovery
30-second active recovery between efforts
timer
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
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
3min Recovery
3-minute active recovery between sets
timer
Duration
3m
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
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
30sec Recovery
30-second active recovery between efforts
timer
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
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
30sec Recovery
30-second active recovery between efforts
timer
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
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
30sec Recovery
30-second active recovery between efforts
timer
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
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
30sec Recovery
30-second active recovery between efforts
timer
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
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
30sec Recovery
30-second active recovery between efforts
timer
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
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
Pro Recovery Cooldown
Extended professional cooldown for optimal adaptation
timer
Duration
15m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR