Cyclocross Intervals - Advanced

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Cyclocross Intervals - Advanced


by Frank Overton of FasCat Coaching

All plans by this Coach


7 Weeks

Typical Week

6 Bike, 2 Other, 1 Day Off, 1 Strength

Longest Workout

4:00 hrs

Plan Specs

cycling cyclocross advanced power based hr based tss based

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Cyclocross Intervals: this is the stuff podiums were made of. Cry in the DoJo now to Laugh on the Battlefield this cyclocross season. But have no fear, you can do this type of cyclocross interval training with our help. All you have to do is want it, and we'll show you how in this training plan. From Tabatas to Anaerobic Work to your Race Starts, we'll turn you into the type of cyclocross watt monster that turns some head this cyclocross season. We can't guarantee you'll win but we promise you'll improve if you follow this plan. AND (!) we have a 100% money back guarantee to back that up.

Here's what you'll get:

Cyclocross Specific Zone 6/Anaerobic Intervals!
Skills Drills & Practice
Race Start Simulations
Option for Training Races
Yoga for Better Bike Handling Videos
Sweet Spot Training
Acceleratory Power Intervals
This plan is suitable for the cyclocross athlete that wants to hit it hard and smart before the season begins. It's also just right for the athlete who has completed the "Cyclocross Summer Sweet Spot" Plan and/or the "Six Weeks of Cyclocross" Plan. You can begin this plan 6 weeks prior to your first race, close to your first race or even once the season has started.

Questions about our Cyclocross Interval Training Plan? See our FAQ below or email/call: or 720.406.7444


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:35

FasCat Coaching

FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.

Sample Day 1

Field Test: 20 minuter

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
For more info:
Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 2

CX Race Start Practice, 2 Hot Laps

2 x 8 minute Race Starts @ Your Mock Cyclocross Course from the "Start Line",
this start sequence continuous for 8 minutes:
GO! 15 secs, FULL GAS SPRINT, Zone 7
45 sec, FULL GAS, Zone 6 wattages
2 min, Zone 5 wattages
4 min, Zone 4,
No rest inbetween whatsoever; DON"T let your power drop except when you dismount/remount and corner!!
In those cases accelerate as hard as you can out of the corner or remount!

Sample Day 3

Wednesday World's! (OR Tabatas Below)

OK, join a hard mock race group ride or rally your friends for you own. Here's what you are after:

Two ~ 20 minute Race Efforts on a 4-6 minute cx course that includes a race start, cornering, dismounts and remounts. Bonus is a volleyball for sand pit practice!
After the first 20 minuter, cool down in Zone 2 for at least 10 minutes and then go again.
Each time you can work on your cx skill while going hard in order to flush out your weaknesses and hone your skills at race pace

Sample Day 3

CX Tabatas: 20/10

3 sets of 10 x 20 sec on 10 sec off Full Gas!! 5 min rest b/w sets
170% of your FTP (yes, they are hard)
Some of the best race specific training. A 2:1 Work/Rest Ratio makes these extremely taxing, but will make you FAST!
Read the Training Tip here:

Sample Day 4

CX Skills & Zone 2

In a grassy park make up a mock CX course - 5 Race Start Practices (start with a foot down) and HAMMER for 15 seconds -  15 Dismount and Remounts - Tons of cornering! - Besides the race starts everything else is predominantly Zone 2

Sample Day 5

REVO Strength & Conditioning

Standing Activation - Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides - Skate :: same as above - Couch stretch ::Hold 2 min, every day! - Long lunge hip opener- same prescription as above - Double ball to mid back- Set a timer for 4 min and work your way from the bottom of the shoulder blades to the tops. Alternate between putting hands behind head and reaching over head. Find the nastyness! -

Sample Day 6


Have everything RACE READY before you begin this warmup protocol because the MAGIC is ending this warmup 10 minutes before your start.
After you finish this warm up go direct to the staging area to relax and focus.
Developing your CX warm up routine.
You have two goals:
1) Course Inspection
2) Traditional Warm Up [see above - 30 min zone 2 with progressive 3 min TEMPO > SST efforts then 2 x 30 sec 1 min OFF Really hard]
Sometimes you can warm up and inspect the course at the same time. Other races you can't for whatever reason (course is closed, weather, etc..)
Develop your own routine and after 2-3 races it will become habitual and no stress.
Training Race :: Blow Out the Pipes, dust up on your CX skills and break the seal #crossiscoming
Race hard!
If you are not racing do one of the interval workouts from the prior week like the Tabatas.
If you are racing on Sunday, perform 5 x 1 min On 1 min OFF, FULL GAS during a 75 minute ride on Saturday as an openers workout

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