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RV Crit-Racing Build Plan, 10 Hours (8 Weeks)

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RV Crit-Racing Build Plan, 10 Hours (8 Weeks)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Roberto Vukovic

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This 8-week Build plan aims to maximize your crit-racing performance. It combines the results of studies investigating training intensity distribution, interval training, and periodization to optimize cycling performance. The plan is divided into two blocks targeting your FTP, VO2max, and repeatability for a strong sprint finish. If you have around 10 hours weekly available to train, this plan is for you.

Studies indicate that a pyramidal into a polarized intensity distribution improves race performance. Also, your body should be well prepared with a successful base phase completed. Performance Tests will monitor your progress.

Skill sessions and strength training will be integrated reasonably. On the other hand, fuelling and recovery guidelines will complement the sessions to provide a broad guideline and maximize performance.

As always, the plan is simple and combines science with results-proven practice. Enjoy!

How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

No Planned Workouts

No content
No detail
Tuesday

Tempo Efforts 6x10min

01:50:00111 TSSStructured Workout
Tempo efforts work your long duration sustained power and will improve the amount of time you can ride just below your threshold. You will notice increased muscular endurance at a lower perceived fatigue compared to HIT sessions. Choose your preferred cadence. Ride on an uninterrupted flat road or uphill. Heart rate usually falls between 79-82% of your max HR.
Details
Wednesday

Strength Training 2 Post Riding, Short

00:30:00Structured Workout
A: Jumping Jack
B: Countermovement Squat Jumps
C: Double KB Front Squat
D: KB Deadlift
E: Single Leg Standing Squat
F: Lunge Jumps
G: No Push Up Burpee
H: Glute Bridge
I: Push Up
J: Russian Twist
K: High Plank Shoulder Tap
Details

Easy Endurance 1h

01:00:0034 TSSStructured Workout
Easy endurance rides develop your aerobic energy system and fat-oxidation. Stay within the prescribed power range. On days you feel fatigued, you can reduce power to 50% of FTP. Avoid power surges. The pace should be conversational. On a hilly course try to control power up to 75% of FTP. On steep hills try to limit power up to 90% of FTP. Choose your preferred cadence. Heart rate usually falls within 60-72% of maxHR. Extended rides at easy endurance will usually cause your heart rate to drift upwards due to fatigue among others.
Details
Thursday

Easy Endurance 1.5h

01:30:0051 TSSStructured Workout
Easy endurance rides develop your aerobic energy system and fat-oxidation. Stay within the prescribed power range. On days you feel fatigued, you can reduce power to 50% of FTP. Avoid power surges. The pace should be conversational. On a hilly course try to control power up to 75% of FTP. On steep hills try to limit power up to 90% of FTP. Choose your preferred cadence. Heart rate usually falls within 60-72% of maxHR. Extended rides at easy endurance will usually cause your heart rate to drift upwards due to fatigue among others.
Details

Massage-Gun + Mobility

00:10:00
Do some light massage gun on your legs and perform a short mobility routine. The best mobility routine is the one you do.
Find some useful resources down below. 5-10 minutes total should get the job done. This is a time-efficient way to implement some recovery and well-being strategies in your day-to-day life.

5-minute mobility routine (can be done any time of the day):
https://www.youtube.com/watch?v=cacwri2wio4&t=0s
Details
Friday

No Planned Workouts

No content
No detail
Saturday

Strength Training 2 Post Riding, Short

00:30:00Structured Workout
A: Jumping Jack
B: Countermovement Squat Jumps
C: Double KB Front Squat
D: KB Deadlift
E: Single Leg Standing Squat
F: Lunge Jumps
G: No Push Up Burpee
H: Glute Bridge
I: Push Up
J: Russian Twist
K: High Plank Shoulder Tap
Details

Short Sprints 10x10"

01:30:0081 TSSStructured Workout
Perform the sprints out of the saddle and accelerate maximally.
The sprints will help bring variation into low-intensity training. However, the sprints will also increase your total oxygen uptake and improve your neuro-muscular power. You will notice a great increase in your heart rate because of the sprints. Also, this will improve your maximum sprint ability.
Details
Sunday

Easy Endurance 3h

03:00:00101 TSSStructured Workout
Easy endurance rides develop your aerobic energy system and fat-oxidation. Stay within the prescribed power range. On days you feel fatigued, you can reduce power to 50% of FTP. Avoid power surges. The pace should be conversational. On a hilly course try to control power up to 75% of FTP. On steep hills try to limit power up to 90% of FTP. Choose your preferred cadence. Heart rate usually falls within 60-72% of maxHR. Extended rides at easy endurance will usually cause your heart rate to drift upwards due to fatigue among others.
Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:60:00 05:00:00
strength x2
00:49:00 00:30:00
Other x1
00:10:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
Bike
08:60:00 05:00:00
strength
00:49:00 00:30:00
Other
00:10:00 00:10:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Roberto Vukovic

RV Mediahouse

I’m a cycling coach and elite-level bike racer based in Duesseldorf, Germany. Being lucky to race pros like Mark Cavendish and others, I gained lots of experience in professional road cycling. Based on this, I keep a simple coaching philosophy — look at what the science has to say and what world-class athletes do. As a result, the training plans I create are science-based, pragmatic, and simple to follow. No bias, just proven strategies elite-athletes use for decades.

View all Training Plans by this Coach
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  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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