6 Weeks of Crit Racing (SCYENCE) is a 6-week cycling plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
The heart rate is racing, the peloton shoots around the corner, the bell rings... one more lap to the finale!
Rarely are bike races as action-packed and exciting as on Sundays when it revolves around the church tower. Sausages and beer are served at the roadside, and behind the barricades, a peloton sprints for intermediate prizes.
Welcome to the criterium or Crit.
Training logic and load
In the peak phase precision matters: key sessions count, but freshness and clean execution decide the outcome. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 42 scheduled entries across 6 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 3
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
Rest day - Alternatively, you can also do 45-60 minutes of very easy low-intensity training (LIT)
1:30 h @ 60%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
Ramp from 50% to 70% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 15 more steps
HIT_EB Training. Time 1h35 Main menu: 6x RWI (30s Attack + 3 min 100% FTP + 10s Sprint) HR: approx.
2 h @ 60%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
Rest day - Alternatively, you can also do 45-60 minutes of very easy LIT training
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 17 more steps
HIT variation. Time: 1h30 Main menu: 5 x (30s / 1min / 30s / 1min / 30s / 1min30) alternating HIT_IE & HIT_EB.
4 h @ 60%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.