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Criterium Training

Criterium Racing is incredibly dynamic. The ability to generate huge bursts of power at strategic points in the race can make the difference between staying in the game, and getting spit out the back. Strategy is crucial for crit racing and can make a huge difference in a racer's success. Since everyone is working so close to their physical capacity for the duration of the race, energy conservation and intelligently timing attacks is key.


Criteriums are most commonly 45 to 60 minutes long and take place over a 1-2 mile course. Rather than being based on distance or lap count, the race finish is based on time. A fixed time for the race is set beforehand, and as the finish time approaches, the race official will determine the number of laps remaining based on the average speed of the laps thus far. The objective is to have the race end as close to the originally set time as possible.


Criterium races are characterized by short, and extremely intense anaerobic efforts. Repeatability is crucial since there is almost always someone attacking. Race know-how and the ability to read the pack will help you to "choose your battles" and make your move at the right moment.

That said, a racer with more steady-state power can leverage their sustained-power abilities to get an unlikely win from a long breakaway.

Optimal Training Approach

If you plan to race aggressively and play the role of an animator in the race, we recommend the following set of plans:

Base: General Base I, II, III

Build: Short Power Build

Specialty: Criterium Specialty Plan


If you plan to race more conservatively and place your bets on a long breakaway, then the General Build Plan could also be a good choice.


Race Analysis

Race tactics will play a huge role in your success in criterium racing. Knowing when to sit in and save energy, and when to make your move, is a skill that takes time to develop.  Luckily, it is also a skill that can be taught. In the video below, Team Clif Bar Racing's athletes discuss their strategic decisions in the 2018 District Championship:

Crit Racing for Climbers

While some of us are built for Crit racing, others have more of a climber's body type. To learn how to race a crit with a lower peak power output, check out the conversation below:

Conserving Energy in a Pack


Due to the high speeds encountered in road racing, your aerodynamic drag plays a huge role in your speed at a given wattage.  Of course, aerodynamic drag is not something we eliminate entirely, however, we can take steps to minimize drag and reduce the watts wasted to the wind.


Since criteriums are such short events, there is a chance that the whole group stays together up until the last few laps. In these cases, your ability to put out a high maximum power for a brief period of time could be the difference between first place and a mid-pack finish. Your training will play a huge role in your ability to generate power, however sprinting has a big technical component as well. In the video below, our resident criterium expert Pete Morris discusses how to get the most from your sprint.


Criteriums make it really hard to fuel during the race, which makes your pre-race nutrition even more important. Check out the link below to learn how to fuel up for your next crit:

Similar Race Types

Road Racing: A road race is a much longer event than a criterium, with a more varied level of efforts.

Road Stage Racing: A Road Stage Race is a series of consecutive races that include criteriums, time-trials, and road races. Being successful in Stage Races requires deliberate consideration of your strengths and weaknesses. You can learn more in the Stage Racing article.

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