These criterium racing intervals do a better job of matching the demands of the event than almost any other interval workout you could do.
Why do they work? Criterium racing intervals simulates what a criterium race looks like in terms of effort. They are also very effective for increasing your VO2Max and can be modified for any cardiovascular activity.
Because of the sheer number of corners you encounter in a criterium race, you'll spend your time either pedalling fast and putting out huge amounts of power or cruising. It's rare that you'll be at a steady state threshold pace like you would in a time trial unless you're away in a solo breakaway, which is a rare (albeit satisfying) event.
This stochasic* nature makes training for a criterium significantly different from training for a time trial and explains why most time triallists have a very hard time keeping up in a criterium, even though they are more than capable of riding at the average speed of the race for an hour all on their own.
20 x 30s (15 Fast pedal strokes then Cruise); 5min Easy; 10 x 30s (10 Fast pedal strokes then Cruise); 5min Easy
Warm up thoroughly for 20 minutes using the Roller Warm Up protocol - you can do this on a flat road too.
Why should you do intervals? Find out here.
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