Criterium training emphasizes repeatability: short VO2 and anaerobic efforts with incomplete recovery, mimicking the surge-and-cover dynamics of circuit racing over 45–90 minutes.
8-week outline
| Weeks | Focus |
|---|---|
| 1–2 | Aerobic base + cadence drills |
| 3–4 | VO2 intervals (3–5 min) + group ride |
| 5–6 | Surge repeats + sprint finishes |
| 7 | Race simulation |
| 8 | Taper + race |
Key sessions
- 6 × 3 min VO2 at 115–120% FTP, 3 min recovery
- 10 × 30 sec all-out surges, 90 sec easy
- 2 h endurance with 4 × 5 min tempo embedded
Using Vo2Max
Vo2Max can bias your plan toward high-intensity repeatability when your goal event is a criterium.
Related guides
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Frequently asked questions
How long should a crit training block be?
6–10 weeks of race-specific work on top of a base.
Do I need sprint training for crits?
Yes — position and a sharp final 200 m often decide results, even in amateur fields.