Crit Crusher

Previously also available as 8wk Race Day Prep.

Plan overview

Weeks: 8

Duration: 4h 4m/week

Stress points: 216/week

Workouts: 31

Total duration: 32h 36m

Total stress points: 1728

Zone distribution

Z1: 18h 5m

Z2: 8h 3m

Z3: 3h 20m

Z4: 1h 10m

Z5: 23m

Z6: 1h 35m

55%
25%
10%
4%
1%
5%


Select a week or scroll down to view all workouts.

Week 1

Workouts: 4

Total duration: 4h 46m

Total stress points: 234

Average workout:

Duration 1h 11m

Stress points 59

Zone distribution

Z1: 2h 54m

Z2: 48m

Z3: 30m

Z4: 25m

Z5: -

Z6: 9m

61%
17%
11%
9%
0%
3%

Workout overview

Duration: 1h 40m 30s

Stress points: 111

Zone distribution

Z1: 1h 6m

Z2: 6m

Z3: -

Z4: 20m

Z5: -

Z6: 9m

65%
6%
0%
20%
0%
8%

Start with a good warm up. Then 4 x 5 mins at FTP with 5 mins recovery between efforts, spin your legs easily for 10 minutes then 6 x 1 minute Upper Z6 power efforts with 2 minutes recovery in between - spin your legs out for 10 minutes then finally 10 x 15 second max sprint efforts with 45 seconds rest inbetweeen efforts.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 25

Zone distribution

Z1: 1h

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

This is predominantly a fat burning ride - low efforts which will build and create a far greater mitochondrial density. Which carries more oxygen to the working muscles later... more easy riding will support the hard workouts nicely.
High Cadence! Up Up Up! - LOW POWER - FAST BREATHING

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 10m

Stress points: 56

Zone distribution

Z1: 16m

Z2: 34m

Z3: 20m

Z4: -

Z5: -

Z6: -

23%
49%
29%
0%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). Watch the rpm's change to activate different energy systems and work the legs and lungs. A cardio workout followed by a leg workout. No recovery between the efforts, so straight into the Zone 3 block from the 30 mins @ zone 2

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 55m

Stress points: 42

Zone distribution

Z1: 32m

Z2: 8m

Z3: 10m

Z4: 5m

Z5: -

Z6: -

59%
14%
18%
9%
0%
0%

warm up - 15 min...4 x 5 min reps with 5mins recovery between each rep.
remain seated whilst climbing. . Idea for today is to not raise heart rates too high but concentrate pressing down hardfrom tops of thighs, keeping a strict style working the core. Keep the burning sensations going. strengthening your ankles, knees and hips. Kind of a GYM session on the bike. Perhaps do the last one at full speed to flood your body with the lactate.

✓ Available in Zwift View workout More workouts like this

Week 2

Workouts: 4

Total duration: 4h 56m

Total stress points: 244

Average workout:

Duration 1h 14m

Stress points 61

Zone distribution

Z1: 3h

Z2: 48m

Z3: 40m

Z4: 20m

Z5: -

Z6: 9m

61%
16%
14%
7%
0%
3%

Workout overview

Duration: 1h 46m

Stress points: 115

Zone distribution

Z1: 1h 11m

Z2: 6m

Z3: -

Z4: 20m

Z5: -

Z6: 9m

67%
6%
0%
19%
0%
8%

Start with a good warm up. Then 4 x 5 mins at FTP with 5 mins recovery between efforts, spin your legs easily for 10 minutes then 6 x 1 minute Upper Z6 power efforts with 2 minutes recovery in between - spin your legs out for 10 minutes then finally 10 x 15 second max sprint efforts with 45 seconds rest inbetweeen efforts.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 25

Zone distribution

Z1: 1h

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

This is predominantly a fat burning ride - low efforts which will build and create a far greater mitochondrial density. Which carries more oxygen to the working muscles later... more easy riding will support the hard workouts nicely.
High Cadence! Up Up Up! - LOW POWER - FAST BREATHING

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 5m

Stress points: 53

Zone distribution

Z1: 11m

Z2: 34m

Z3: 20m

Z4: -

Z5: -

Z6: -

17%
52%
31%
0%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). Watch the rpm's change to activate different energy systems and work the legs and lungs. A cardio workout followed by a leg workout. No recovery between the efforts, so straight into the Zone 3 block from the 30 mins @ zone 2

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 5m

Stress points: 51

Zone distribution

Z1: 37m

Z2: 8m

Z3: 20m

Z4: -

Z5: -

Z6: -

57%
12%
31%
0%
0%
0%

warm up - 15 min...4 x 5 min reps with 5mins recovery between each rep.
remain seated whilst climbing. . Idea for today is to not raise heart rates too high but concentrate pressing down hardfrom tops of thighs, keeping a strict style working the core. Keep the burning sensations going. strengthening your ankles, knees and hips. Kind of a GYM session on the bike. Perhaps do the last one at full speed to flood your body with the lactate.

✓ Available in Zwift View workout More workouts like this

Week 3

Workouts: 4

Total duration: 4h 59m

Total stress points: 253

Average workout:

Duration 1h 15m

Stress points 63

Zone distribution

Z1: 2h 57m

Z2: 50m

Z3: 45m

Z4: 20m

Z5: -

Z6: 7m

59%
17%
15%
7%
0%
2%

Workout overview

Duration: 1h 34m

Stress points: 108

Zone distribution

Z1: 1h 1m

Z2: 6m

Z3: -

Z4: 20m

Z5: -

Z6: 7m

65%
7%
0%
21%
0%
7%

Start with a good warm up. Then 4 x 5 mins at FTP with 5 mins recovery between efforts, spin your legs easily for 10 minutes then 6 x 1 minute Upper Z6 power efforts with 2 minutes recovery in between - spin your legs out for 10 minutes then finally 10 x 15 second max sprint efforts with 45 seconds rest inbetweeen efforts.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 25

Zone distribution

Z1: 1h

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

This is predominantly a fat burning ride - low efforts which will build and create a far greater mitochondrial density. Which carries more oxygen to the working muscles later... more easy riding will support the hard workouts nicely.
High Cadence! Up Up Up! - LOW POWER - FAST BREATHING

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 10m

Stress points: 56

Zone distribution

Z1: 14m

Z2: 36m

Z3: 20m

Z4: -

Z5: -

Z6: -

20%
52%
29%
0%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). Watch the rpm's change to activate different energy systems and work the legs and lungs. A cardio workout followed by a leg workout. No recovery between the efforts, so straight into the Zone 3 block from the 30 mins @ zone 2

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 15m

Stress points: 64

Zone distribution

Z1: 42m

Z2: 8m

Z3: 25m

Z4: -

Z5: -

Z6: -

56%
10%
33%
0%
0%
0%

warm up - 15 min...4 x 5 min reps with 5mins recovery between each rep.
remain seated whilst climbing. Idea for today is to not raise heart rates too high but concentrate pressing down hardfrom tops of thighs, keeping a strict style working the core. Keep the burning sensations going. strengthening your ankles, knees and hips. Kind of a GYM session on the bike. Perhaps do the last one at full speed to flood your body with the lactate.

✓ Available in Zwift View workout More workouts like this

Week 4

Workouts: 4

Total duration: 4h 5m

Total stress points: 223

Average workout:

Duration 1h 1m

Stress points 56

Zone distribution

Z1: 2h 15m

Z2: 1h 10m

Z3: 20m

Z4: -

Z5: -

Z6: 20m

55%
29%
8%
0%
0%
8%

Workout overview

Duration: 1h

Stress points: 77

Zone distribution

Z1: 44m

Z2: 6m

Z3: -

Z4: -

Z5: -

Z6: 10m

73%
10%
0%
0%
0%
17%

Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off , recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off , warm down for 10 minutes.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 25

Zone distribution

Z1: 1h

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

This is predominantly a fat burning ride - low efforts which will build and create a far greater mitochondrial density. Which carries more oxygen to the working muscles later... more easy riding will support the hard workouts nicely.
High Cadence! Up Up Up! - LOW POWER - FAST BREATHING

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 10m

Stress points: 56

Zone distribution

Z1: 14m

Z2: 36m

Z3: 20m

Z4: -

Z5: -

Z6: -

20%
52%
29%
0%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). Watch the rpm's change to activate different energy systems and work the legs and lungs. A cardio workout followed by a leg workout. No recovery between the efforts, so straight into the Zone 3 block from the 30 mins @ zone 2

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 55m

Stress points: 65

Zone distribution

Z1: 17m

Z2: 28m

Z3: -

Z4: -

Z5: -

Z6: 10m

31%
50%
0%
0%
0%
18%

Best done on the turbo. Start with 15 min warm up. Then perform 10 minutes of 30 seconds on @ Upper Zone 6 followed by 30 seconds off @ Upper Zone 2. Spin your legs easily for 10 minutes then repeat the 30/30 set . Today is a hard session so make sure you stay fuelled and hydrated throughout the day.

✓ Available in Zwift View workout More workouts like this

Week 5

Workouts: 4

Total duration: 4h 10m

Total stress points: 240

Average workout:

Duration 1h 3m

Stress points 60

Zone distribution

Z1: 1h 54m

Z2: 1h 36m

Z3: 20m

Z4: -

Z5: -

Z6: 20m

46%
38%
8%
0%
0%
8%

Workout overview

Duration: 1h 10m

Stress points: 84

Zone distribution

Z1: 54m

Z2: 6m

Z3: -

Z4: -

Z5: -

Z6: 10m

77%
9%
0%
0%
0%
14%

Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off , recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off , warm down for 10 minutes.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 39

Zone distribution

Z1: 14m

Z2: 46m

Z3: -

Z4: -

Z5: -

Z6: -

23%
77%
0%
0%
0%
0%

Start with a 10 minute warm up - Zone 1. Then 40 minutes Zone 2, but for the first 20 seconds of each and every minute, lift your cadence to 110 rpm - whilst maintaining the same power. So lower the resistence/gear and raise your cadence. 10 min cool down

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 5m

Stress points: 52

Zone distribution

Z1: 19m

Z2: 26m

Z3: 20m

Z4: -

Z5: -

Z6: -

30%
39%
31%
0%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). If short for time, drop the Zone 2 effort and go straight into the SE effort from the warm-up.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 55m

Stress points: 65

Zone distribution

Z1: 27m

Z2: 18m

Z3: -

Z4: -

Z5: -

Z6: 10m

50%
32%
0%
0%
0%
18%

Best done on the turbo. Start with 15 min warm up. Then perform 10 minutes of 30 seconds on @ Upper Zone 6 followed by 30 seconds off @ Upper Zone 2. Spin your legs easily for 10 minutes then repeat the 30/30 set. Today is a hard session so make sure you stay fuelled and hydrated throughout the day.

✓ Available in Zwift View workout More workouts like this

Week 6

Workouts: 4

Total duration: 3h 50m

Total stress points: 226

Average workout:

Duration 58m

Stress points 57

Zone distribution

Z1: 1h 44m

Z2: 1h 26m

Z3: 20m

Z4: -

Z5: -

Z6: 20m

45%
37%
9%
0%
0%
9%

Workout overview

Duration: 1h

Stress points: 77

Zone distribution

Z1: 44m

Z2: 6m

Z3: -

Z4: -

Z5: -

Z6: 10m

73%
10%
0%
0%
0%
17%

Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off , recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off , warm down for 10 minutes.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 50m

Stress points: 32

Zone distribution

Z1: 14m

Z2: 36m

Z3: -

Z4: -

Z5: -

Z6: -

28%
72%
0%
0%
0%
0%

Start with a 10 minute warm up - Zone 1. Then 30 minutes Zone 2, but for the first 20 seconds of each and every minute, lift your cadence to 110 rpm - whilst maintaining the same power. So lower the resistence/gear and raise your cadence. 10 min cool down

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 5m

Stress points: 52

Zone distribution

Z1: 19m

Z2: 26m

Z3: 20m

Z4: -

Z5: -

Z6: -

30%
39%
31%
0%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). If short for time, drop the Zone 2 effort and go straight into the SE effort from the warm-up.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 55m

Stress points: 65

Zone distribution

Z1: 27m

Z2: 18m

Z3: -

Z4: -

Z5: -

Z6: 10m

50%
32%
0%
0%
0%
18%

Start with 15 min warm up. Then perform 10 minutes of 30 seconds on @ Upper Zone 6 followed by 30 seconds off @ Upper Zone 2. Spin your legs easily for 10 minutes then repeat the 30/30 set. Today is a hard session so make sure you stay fuelled and hydrated throughout the day.

✓ Available in Zwift View workout More workouts like this

Week 7

Workouts: 4

Total duration: 3h 42m

Total stress points: 203

Average workout:

Duration 55m

Stress points 51

Zone distribution

Z1: 1h 55m

Z2: 1h 6m

Z3: 20m

Z4: -

Z5: 11m

Z6: 10m

52%
30%
9%
0%
5%
5%

Workout overview

Duration: 1h

Stress points: 77

Zone distribution

Z1: 44m

Z2: 6m

Z3: -

Z4: -

Z5: -

Z6: 10m

73%
10%
0%
0%
0%
17%

Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off, recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off, warm down for 10 minutes.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 40m

Stress points: 25

Zone distribution

Z1: 14m

Z2: 26m

Z3: -

Z4: -

Z5: -

Z6: -

35%
66%
0%
0%
0%
0%

Start with a 10 minute warm up - Zone 1. Then 20 minutes Zone 2, but for the first 20 seconds of each and every minute, lift your cadence to 110 rpm - whilst maintaining the same power. So lower the resistence/gear and raise your cadence. 10 min cool down.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 5m

Stress points: 52

Zone distribution

Z1: 20m

Z2: 26m

Z3: 20m

Z4: -

Z5: -

Z6: -

30%
39%
31%
0%
0%
0%

This session is best done indoors on the trainer (A split session, Zone 2 followed by Zone 3). If short for time, drop the Zone 2 effort and go straight into the SE effort from the warm-up.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 56m 30s

Stress points: 49

Zone distribution

Z1: 38m

Z2: 8m

Z3: -

Z4: -

Z5: 11m

Z6: -

68%
14%
0%
0%
19%
0%

15 min easy warm up. Taper intervals are to be 90 sec in duration. Not too hard, but slightly above 10 mile TT power. Recover @ Z1 for 3 min.

✓ Available in Zwift View workout More workouts like this

Week 8

Workouts: 3

Total duration: 2h 9m

Total stress points: 105

Average workout:

Duration 43m

Stress points 35

Zone distribution

Z1: 1h 25m

Z2: 20m

Z3: 5m

Z4: 5m

Z5: 12m

Z6: 2m

66%
16%
4%
4%
9%
1%

Workout overview

Duration: 47m 30s

Stress points: 39

Zone distribution

Z1: 32m

Z2: 8m

Z3: -

Z4: -

Z5: 8m

Z6: -

68%
16%
0%
0%
16%
0%

15 min easy warm up. Taper intervals are to be 90 sec in duration. Not too hard, but slightly above 10 mile TT power. Recover @ Z1 for 3 min.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 38m 30s

Stress points: 29

Zone distribution

Z1: 26m

Z2: 8m

Z3: -

Z4: -

Z5: 5m

Z6: -

68%
20%
0%
0%
12%
0%

15 min easy warm up. Taper intervals are to be 90 sec in duration. Not too hard, but slightly above 10 mile TT power. Recover @ Z1 for 3 min.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 42m 30s

Stress points: 37

Zone distribution

Z1: 26m

Z2: 5m

Z3: 5m

Z4: 5m

Z5: -

Z6: 2m

61%
12%
12%
12%
0%
4%

Practice your warm up routine. 10 mins Zone 1, 5 mins Zone 2, 5 mins Z3, 5 mins upper zone 4, 5 mins Zone 1. 3 x 30 second efforts at Zone 6 with 2 min recovery.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Good luck! Drink and eat on the way to the race. Get there early. Sign on and get your number on. Keep away from those who talk - talk after. Put the bike together and begin to warm up. Time it so you only have a few minutes before your start. Go get them!

✓ Available in Zwift View workout More workouts like this