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Cyclocross Plan (Cat 3+) Ride, Strength and Run Workouts


Tony Viton

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18 Weeks

Plan Description

Cyclocross training plan that includes riding, strength and running workouts to prepare your for a great season. The strength and running are in the plan specifically to improve your ability to race cyclocross races. They include workouts like bike lifts to prepare for barriers and running drills for those uphill running efforts.

This plan is written for HR or power users. Geared towards the cat 3+, but a newer racer could use the plan and just tone it down a bit based on feel.

All of the workouts come from my experience racing and coaching cyclocross racers. Seeing how each type of workout improved their ability to race cyclocross specifically.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
6:33 hrs 3:30 hrs
Strength x4
1:18 hrs 0:30 hrs
Day Off x1
—— ——
Run x1
0:49 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
6:33 hrs 3:30 hrs
1:18 hrs 0:30 hrs
Day Off
—— ——
0:49 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tony Viton

I have been coaching road cycling, cyclocross and mountain bike athletes for over 5 years. I've had athletes compete in their first race, win state championships, complete Leadville and make it to the pro ranks.

I have experience coaching beginner athletes to athletes who have made it to the pro level.

I provide one on one individual coaching to training plans with 2 different levels of service (please contact me if something else is desired).

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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