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

Browse More Plans

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


Tim Cusick - Coach of World and National Champions

All plans by this Coach


8 Weeks

Plan Description

Intensive Cyclocross Block Plan with iLevels

written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with BaseCamp

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 is an 8-week cyclocross plan designed to prepare advanced or competitive 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!

Included with your plan:
- User guide
- Testing protocol
- Coaching comments and tips
- Free cyclocross webinar
- Free strength training routine from Menachem Brodie

We've got 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.

In addition to his coaching experience, Tim is the TrainingPeaks WKO product leader and the founder of BaseCamp.


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

How it Works

Load Your Plan

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
08:41:00 03:00:00
Day Off x1
—— ——
Strength x1
—— ——
Run x1
00:16:00 00:15:00
Workouts Per Week Weekly Average Longest Workout
08:41:00 03:00:00
Day Off
—— ——
—— ——
00:16:00 00:15:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Tim Cusick


Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader.

As a coach, he’s compiled an impressive history of success and jerseys. His approach to coaching peak performance focuses on the whole athlete and the components of success for the whole athlete. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch.

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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