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Intensive Block Training for Your Best Cyclocross Season Masters - WKO iLevels - FREE webinar


Tim Cusick - Coach of World and National Champions

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8 Weeks

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Plan Description

Masters Cyclocross Intensive Block Training Plan with iLevels

written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures

WKO iLevels training plan

Go beyond a plan and get a FREE webinar!

Tim Cusick explains how to use your own data to customize and enhance your training plan, and you get free access when you purchase any of our cyclocross plans. Instructions provided in the plan.

This 8-week cyclocross training plan is designed to prepare advanced or competitive masters road or mountain bike racers for the demands of CX races. The plan includes many high-intensity, on-bike workouts. Start this plan 8 weeks before your goal race or season kick-off. Each week includes 6-14 hours of workouts, with rest weeks scheduled in. For best results, complete an 8- to 12-week base of training before starting this plan if you haven’t raced and trained throughout the summer. If you’re coming off a road or MTB race season, take 1 to 3 weeks of rest/transition before starting this plan. As an advanced level plan, this plan features both a block training format late in the plan and some two-a-day workouts. The plan is intensive and designed to push you to a peak.

This plan uses TrainingPeaks WKO and the Power Duration Curve. Your workout prescription will be individualized based on your data following the PD Curve as you gain fitness. iLevel plans are for the serious, competitive, power-training cyclist. You will need to have a power meter and the TrainingPeaks WKO software.

When performing workouts at higher intensities, we recommend that you refer to the Optimized Intervals report within WKO to find the exact intensity you should do the workout out. The Optimized Intervals report displays the optimal interval intensity for you as an individual, based on your actual training history and abilities.

Many of these new workouts are discussed in Coach Cusick’s FREE WKO webinars. Check them out here!

Included with your plan:
- Instruction booklet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
- Free cyclocross webinar

More plans

Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.

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Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
8:26 hrs 2:30 hrs
Day Off x1
—— ——
Run x1
0:16 hrs 0:15 hrs
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
8:26 hrs 2:30 hrs
Day Off
—— ——
0:16 hrs 0:15 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey:

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