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Anaerobic
Criterium Prep
Three sets of repeated 30-second accelerations, then 10 minutes at sweet spot.
- Duration
- 55 min
- TSS
- 85
- IF
- 0.96
- Difficulty
- Very Hard
- Steps
- 43
Power profile
FTP 100%
150%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 8:00 | 40 → 70% |
| 2 | Warm-up | 8:00 | 1:00 | 95% |
| 3 | Warm-up | 9:00 | 1:00 | 55% |
| 4 | Work | 10:00 | 0:30 | 140% |
| 5 | Work | 10:30 | 0:30 | 70% |
| 6 | Work | 11:00 | 0:30 | 140% |
| 7 | Work | 11:30 | 0:30 | 70% |
| 8 | Work | 12:00 | 0:30 | 140% |
| 9 | Work | 12:30 | 0:30 | 70% |
| 10 | Work | 13:00 | 0:30 | 140% |
| 11 | Work | 13:30 | 0:30 | 70% |
| 12 | Work | 14:00 | 0:30 | 140% |
| 13 | Work | 14:30 | 0:30 | 70% |
| 14 | Work | 15:00 | 0:30 | 140% |
| 15 | Work | 15:30 | 0:30 | 70% |
| 16 | Recovery | 16:00 | 4:00 | 55% |
| 17 | Work | 20:00 | 0:30 | 140% |
| 18 | Work | 20:30 | 0:30 | 70% |
| 19 | Work | 21:00 | 0:30 | 140% |
| 20 | Work | 21:30 | 0:30 | 70% |
| 21 | Work | 22:00 | 0:30 | 140% |
| 22 | Work | 22:30 | 0:30 | 70% |
| 23 | Work | 23:00 | 0:30 | 140% |
| 24 | Work | 23:30 | 0:30 | 70% |
| 25 | Work | 24:00 | 0:30 | 140% |
| 26 | Work | 24:30 | 0:30 | 70% |
| 27 | Work | 25:00 | 0:30 | 140% |
| 28 | Work | 25:30 | 0:30 | 70% |
| 29 | Recovery | 26:00 | 4:00 | 55% |
| 30 | Work | 30:00 | 0:30 | 140% |
| 31 | Work | 30:30 | 0:30 | 70% |
| 32 | Work | 31:00 | 0:30 | 140% |
| 33 | Work | 31:30 | 0:30 | 70% |
| 34 | Work | 32:00 | 0:30 | 140% |
| 35 | Work | 32:30 | 0:30 | 70% |
| 36 | Work | 33:00 | 0:30 | 140% |
| 37 | Work | 33:30 | 0:30 | 70% |
| 38 | Work | 34:00 | 0:30 | 140% |
| 39 | Work | 34:30 | 0:30 | 70% |
| 40 | Work | 35:00 | 0:30 | 140% |
| 41 | Work | 35:30 | 0:30 | 70% |
| 42 | Work | 36:00 | 10:00 | 92% |
| 43 | Cool-down | 46:00 | 9:00 | 60 → 40% |