To excel in indoor races, you need to train specifically. For short races, this means above all: intensive training. Tailor your training to your strengths and weaknesses: Strengthen your strengths, and try to manage your weaknesses only to the extent that they don't prevent you from racing successfully. Short e-races are similar to cross-country races: For the start and short climbs, you need a lot of power for a short time (anaerobic capacity) to avoid being left behind at the start sprint. If your performance diagnostics show weaknesses here, the deep red anaerobic zone is your specific training goal - intervals in the range of 20 seconds to a maximum of 2 minutes. Welcome to the realm of pain!
Crit Crusher is a suitable training plan in the Zwift world. However, such training sessions always compete with your aerobic capacity, which is important for maintaining a high pace. Too many anaerobic intervals weaken long-term performance. We therefore combine the all-out sprints over 30 seconds (see day 2) with series of VO2max intervals (see day 4), which are performed with less power and tickle the aerobic system. The rest of the training is much more moderate. After the indoor season, reduce the intensity of the sessions, take a deep breath and increase the volume towards your summer goals to build up your endurance for longer distances.
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Tips for the Zwift world
A race-specific training programme for short indoor races is the Crit-Crusher programme, which focuses on high-intensity intervals in the anaerobic capacity range. It is suitable for well-trained athletes who are looking to push themselves to the limit with a sufficient foundation. For first attempts at racing, FTP-Builder is the better programme because it is less specific.
