Intensive Block Training for Your Best Cyclocross Season Ever (WKO4 iLevels) CX - FREE webinar!

Average Weekly Training Hours 08:57
Training Load By Week
Average Weekly Training Hours 08:57
Training Load By Week

Intensive Cyclocross Block Plan with iLevels


written by Tim Cusick, TrainingPeaks WKO4 Product Leader and master coach with Velocious Cycling Adventures

WKO4 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 WKO4 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 TrainingPeaks WKO4 software.

When performing workouts at higher intensities, we recommend that you refer to the Optimized Intervals report within WKO4 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 WKO4 webinars. Check them out!

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

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.

Join the WKO4 Power Users group!
Click here to request to join our private Facebook group for WKO4 users. It's a great place to ask questions, make suggestions, share charts, and see how others are using the software.

Questions?
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.

Sample Day 2
0:15:00
CX Run Brick

Immediately following your bike workout, run at a steady pace for the prescribed time. This should be done on grass and in cyclocross shoes or sneakers.

Sample Day 2
1:30:00
80TSS
ENDURANCE W/TEMPO & CADENCE STANDS CiZ2

WU:
10-15 minutes warm up, progressing to iLevel 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
1 x 30 Minute Tempo Interval
During this time, complete the drills below.
CADENCE: 1 gear harder/slower rpm than normal self selection; target 75 rpm.
DRILLS: On flats in headwind or gentle climbs, execute 1 x 10 minute standing efforts where you alternate between 1 minute HIGH CADENCE (90+ rpm) and 1 minute standing LOW CADENCE (65-70 RPM, big gear) spins (alternate for 10 minutes).
TARGET: Tempo (iLevel 3)
-------
Ride remaining prescribed time in Endurance Zone.
-------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 3
1:30:00
70TSS
ENDURANCE RIDE CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: iLevel 2
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 4
1:45:00
95TSS
ENDURANCE RIDE W/TEMPO CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS1:
1 x 20 Minute Tempo Interval
TARGET: Tempo (iLevel 3)
CADENCE: 1 gear harder/slower rpm than normal self selection; target 75 rpm.
------
MS2:
Ride remaining prescribed time in Endurance Zone
TARGET: Endurance (iLevel 2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 5
1:00:00
25TSS
Active Recovery CiZ1

You get faster when you're resting and recovering, not when you're working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over iLevel 1 today. Take it easy and look at the scenery.

Sample Day 6
2:30:00
150TSS
CX Endurance with Drills & Skills

CX Drills and Skills Endurance Day
10-15 minutes working into Endurance Zone with 1 x 2-minute effort at FTP
TARGET: iLevel 2
CADENCE: Self selected, 3 x 1-minute fast pedals to wake up legs.
-------
MS: Drills and Skills! Today is really an endurance day, but we're going to build some drills and skill-building exercises into the day. This ride is mainly an endurance ride on your cross bike on the road. Yes, I know you have fat tires and knobs, they will make it harder!! Time this ride so that in the last hour of the ride you arrive at your local course for the following drills:
DRILLS:
2 x 10 Barrier Runs (Set up 2 barriers about 10 meters apart) – practice your dismount, carrier, barrier hop, and remount. Focus on being smooth. Just do in a back-and-forth pattern…out and back counts as 1.
1 x 10 Bike Carry Hills (Small hill about 10 meter long) – Practice riding hard to the hill, dismounting, shouldering your bike, and SPRINTING to the top!! Remount and practice riding back down fast!
1 x 5 GRASSERS (On soccer field or large open field, about 40 meters long) - Mark your start and finish line (soccer field end line and mid court work well). Using a mid-range gear (50/21?), from your start, stop the bike, put 1 foot down, and get ready to go! Practice exploding off the line to your midpoint line, grab brakes hard at the mid-point, turn bike as quickly as you can, and accelerate back to start point.
-------
CD: 15-minute spin home

Sample Day 6
0:15:00
CX Run Brick

Immediately following your bike workout, run at a steady pace for the prescribed time. This should be done on grass and in cyclocross shoes or sneakers.

Tim Cusick
|
Velocious Endurance Coaching

As the TrainingPeaks WKO4 product leader and a co-owner of Velocious Endurance Coaching, Tim brings a wealth of experience to his coaching clients. With his expertise in training, racing, and data analytics, he offers a unique, data-driven approach as he guides clients to performance success. Tim currently coaches former ITT world champion Amber Neben, road pro Emma Grant, and numerous other professional and select age group racers.