Criterium Intervals

The on/off, stop/start, fast/slow,
glorious world of pain that's a criterium

When & Why?
This session can be used at any time you need to put a spring in your step.  A mid-season boost, an early season or key event preparation, or as race replacement therapy, this session is never out of fashion.

At races there are two types of rider; those dishing out the pain and those receiving it.  This ensures you're comfortable if you happen to end up one of the latter; but you're more likely to find yourself one of the disher outers.

Where?
Again, for those in Jersey a turbo is best.  Anywhere else, it can be done on a big road (which we don't have) or a big circuit with 90 degree bends from which to fire out (La Collette?).  As an added bonus, on the circuit option you also build up your bike handling skills.  Which is a tadge difficult on a turbo!

How?
Sprint as hard as you can, from a high tempo speed, for 10 seconds, then recover for a minute.  Then go for 20 seconds, with another minute recovery, and again for 30 seconds etc, until you get to 60 seconds (obviously not sprinting, more a lead out pace).

After your 60 second interval take a 5-10 minute recovery (taking your bike for a walk) then go again.  When you can't complete a full planned interval, STOP!

If you can only do one block, so be it.  Build up over a couple of sessions.  When you can do three full blocks, it's time to try something else.

The Warm Up Warning
All interval sessions require a thorough and proper warm up...

Once thoroughly warmed up and at "race pace" readiness, undertake the following session.

Session Description
▼	10 second ~ full on sprint
▼	60 second recovery
▼	20 second ~ full on sprint
▼	60 second recovery
▼	30 second ~ sprint
▼	60 second recovery
▼	40 second ~ final pull pace
▼	60 second recovery
▼	50 second ~ big pull pace
▼	60 second recovery
▼	60 second ~ lead out pace
▼	up to 10 minute recovery
▼	Repeat block 3 times max
▼	Cool Down
Session Timings
▼	Warm Up	10
▼	Interval Effort (18)	10.5
▼	Interval Recovery max	30
▼	Cool Down	5
▼	Total Session Time	55.5	mins max
Session Schematic
	Duration in seconds shown up the side