Criterium Workout of the Week: VO2 and Race Winning Intervals

This is a great workout to simulate establishing a breakaway or going for a last lap solo attack. Strive to ride in an aerodynamic position the same as you would a race and focus on good pedaling form during the efforts (sprint and threshold effort). This workout is ideally performed the day after a rest or easy day so your legs are fresh. While completing the main set, visualize the pack riding behind you and trying to catch you. Ride hard, be brave!

DESCRIPTION:

warmup: 10min at 4-5/10RPE and comfortable cadence
5 x 1 min fast pedaling at 110+ rpm in an easy gear (1 min rest inbetween at 3/10 relative perceived exertion(RPE) and a comfortable cadence)
5min easy spinning at 3/10RPE and comfortable cadence main set:
5 x 5 min Vo2 race winning efforts at threshold or 9/10RPE* (5-6 min  rest inbetween at 3/10 relative perceived exertion)

*begin each of these efforts with a 30 second sprint (seated 15sec windup and then 15sec out of saddle). then ride at a consistent 9/10RPE. End each effort with one final 10 second sprint

cooldown:

5 x 1 min fast pedaling at 110+ rpm in an easy gear (1 min rest inbetween at 3/10 relative perceived exertion(RPE) and a comfortable cadence)   

10min at 3/10rpe and comfortable cadence

NOTES:

ideally the 5 min efforts are on a flat section of road with no interruptions (stops, turns, slowdowns), some right turns are okay to simulate a technical criterium. To save time, cut out cooldown fast pedaling drills and end the workout with at least 10 minutes of easy spinning after the last hard effort.

by Kristen Arnold MS, RDN, CSSD