12 Week Cyclocross (CX) Base Plan for Advanced Cyclists (8hrs-15hrs a week) (Smart Enabled)

Average Weekly Training Hours 10:44
Training Load By Week
Average Weekly Training Hours 10:44
Training Load By Week

This plan is geared at the cyclist with 8-15 hours a week to train or an Advanced level cyclist wanting to build a steady progressive base to prepare them for their peak event season or race season. This plan includes general riding, skills practice, moderate running, cyclocross rides, and optional MTB rides. You can expect 45min to 2hr rides during the week and 2-5hr rides on the weekend. You can expect to come out of this plan with some consistent mileage in your legs and some work geared at raising your lactate threshold giving you a strong foundation for your season. This plan is geared at setting some good groundwork to start your season with which also gives you a solid foundation to continue to build upon as you progress through the season. **All workouts in this plan are smart capable and can be dowloaded for use on your cycling computer or smart trainer. If you have any questions regarding this plan, please contact a TES Coach at info@thresholdendurance.com. TES training plans are currently developed/maintained by Jason Short and Shawn Hodges.

Sample Day 2
1:30:00
60.1TSS
1.5 hr @ zn.2

1.5 hr @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 3
0:10:00
12.8TSS
10 min zn.2

This should be an easy to moderate run.

Sample Day 4
1:30:00
60.1TSS
1.5 hr @ zn.2

1.5 hr @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 6
2:30:00
102.4TSS
2.5 hrs zn.2

2.5 hrs @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after an hour or two for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 7
2:30:00
102.4TSS
2.5 hrs zn.2

2.5 hrs @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after an hour or two for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 9
1:30:00
60.1TSS
1.5 hr @ zn.2

1.5 hr @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after a while for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 10
0:10:00
12.8TSS
10 min zn.2

This should be an easy to moderate run.

T.E.S.
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Threshold Endurance Sports

At Threshold Endurance Sports, we're here to help you achieve your fitness and competition goals. We have a wide array of coaches and pre-built training plans, allowing you to pick the best experience for you in creating a plan to achieve your fitness and competition goals.
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