Well-Fit Cyclocross

Average Weekly Training Hours 05:00
Training Load By Week
Average Weekly Training Hours 05:00
Training Load By Week

Sample Day 1
1:00:00
Race - Dekalb

Sample Day 3
0:49:59
Power

Do 5-7 X 8-12 second all out effort sprints on a 3 min. recovery (zone 1). Do sprints from a standing start

Sample Day 4
1:00:00
Anaerobic Endurance

30/30's - Do 3-4 X 5 min. intervals on a 5 minute recovery. Durring each 5 minute work interval, alternate between zone 5+ power and zone 1 power every 30 seconds.

Sample Day 5
1:00:00
Muscular Endurance

Do 4-5 X 6 min. work intervals in zone 3 on 2 min. recovery (zone 1). Alternate hand positions between the hoods and the drops on each interval.

Sample Day 7
1:00:00
Skills and Drills

We will work on cyclocross drills and then finish class with a workout that will open our legs up for Sunday's race. 5 min. in zone 4, 3 X 1 min. in zone 5 on 4 min. recovery, 3 X :15 all out sprints on 3 min. recovery, 6-10 high speed dismounts

Sample Day 8
1:00:00
Race - Dan Ryan Woods

Sample Day 10
1:00:00
Speed Skill

On a marked course, sprint in and out of corners several times. Only 4-6 seconds fast in each corner. Power is zone 5+. Recovery is 3 minutes. Do 6-8 sets.