Nail a 1-hour circuit race

Rapha Condor

2 weeks to prepare

The best way you can prepare for the short maximal efforts and minimal recovery time between them is with some High Intensity Interval Training or HIIT (see sidebar below).

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One10min @ zone 3A, 12min @ zone 4, 5min @ zone 2, 6 x 1min on 1min off intervals. On @70rpm, Off @90-100rpmFlexibility and core strength20min @ zone 3A, 5 x 3min @ zone 4, 3min easy spin recoveries20 min @ zone 2, 20min @ zone 3B, 20min @ zone 2Rest day2hr group ride @ zone 3B1 hr group ride @ zone 3A1hr group ride @ zone 3A
Two10min @ zone 3A, 12min @ zone 4, 5min @ zone 2, 8 x 1min on 1min off intervals. On @70rpm, off @90-100rpmFlexibility and core strengthChaingang ride (passive) - sit in the group and get experience of riding on wheels and high-speed handling, corners20min @ zone 2, 20min @ zone 3B, 20min @ zone 2Rest day2hr 15min group ride @ zone 3B1hr group ride @ zone 3A, practise fast cornering, holding the drops
Three10min @ zone 3A, 12min @ zone 4, 5min @ zone 2, 10 x 1min on 1min off intervals. On @70rpm, @90-100rpmFlexibility and core strengthChaingang ride (passive) - sit in the group and get experience of riding on wheels and high speed handling, corners etc20min @ zone 2, 20min @ zone 3B 20min @ zone 2Rest day2hr 30min group ride @ zone 3B1hr group ride @ zone 3A, practise fast cornering, holding the drops
Four10min @ zone 3A, 6 x 2min @ zone 5, 1min easy spin recoveries, 5 x 1min on 1min off intervals. On @70rpm, off @90-100rpmFlexibility and core strengthChaingang ride (active) - Increase your workload, do your share of turns on the front then sit in and recover10min @ zone 2, 10min @ zone 3B 10min @ zone 2Rest day60min group ride @ zone 3B1hr group ride @ zone 3A, practise fast cornering, holding the drops1hr group ride @ zone 3A, practise fast cornering, holding the drops
Five10min @ zone 3A, then 2 x 20min sets of 20sec @ zone 5, 40sec easyFlexibility and core strengthChaingang ride (active) - increase your workload, do your share of turns on the front then sit in and recover20min @ zone 2, 20min @ zone 3B 20min @ zone 2Rest day2hr group ride @ zone 3B1hr group ride @ zone 3A, practise fast cornering, holding the drops1hr group ride @ zone 3A, practise fast cornering, holding the drops
Six10min @ zone 3A, then 3 x 20min sets of 20sec @ zone 5, 40sec easyFlexibility and core strengthChaingang ride (agressive) - increase your workload, try to do more than your fair share of turns - and make the others hurt!20min @ zone 2, 20min @ zone 3B, 20min @ zone 2Rest day90min group ride @ zone 3B20min @ zone 2 then 12 x 10sec max effort sprints, 3min easy

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