CycloCross 8 week plan based on HR
This plan is designed with the novice through to any skilled CX rider in mind! Based on threshold heart rate values this programme will test you at the start and end.
Designed for the rider that wishes to participate in a CX race or improve your threshold this plan is for you!
With a variety of structured specific training sessions designed to boost endurance, drop weight and see your threshold rise to new levels you thought could never happen.
Are you after a more serious change of pace? want to ride further without being fatigued? want to drop some weight? Then this plan if for you!
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||4:43 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:43 hrs||1:30 hrs|
Sample Day 1
The plan here is to test the body to see how we have adapted off previous training, and set new zones we aim to test every 6-8 weeks.
20min vigorous warmup -
5 mins @ 90rpm
2mins @ 100rpm
30 secs @ 110rpm
2 mins 30 secs @ 90rpm
6 sec seated sprint
54 secs recovery @ 90rpm (x3)
5mins recovery @ 90rpm
20min watt bike 20 min test!
(take a picture of your results once you have tested these will be your new zones and are important the date you will need is avg watts, avg hr, wpkg. once tested reset threshold values within *settings zones*)
Cool down 20 mins @ z2 roughly 95rpm
Use this link to gain more information on the test protocol and what to do with the zone post test;
Want to know how to apply the zones click here
Sample Day 2
On a suitable grass area, it doesn’t need to be large preferably tight, and devise a course with multiple tight turns, including 180 degree turns in both directions.
Ride 10 mins round your course. Keep the intensity high, imagine you’re racing. as part of your warm up phase
Recover with 5 mins of easy riding.
10 mins cool down to z2 easy gear and comfortably high cadence
Coaching Points -
Shift gears into the corners, anticipating your exit, Brake before you turn into the corner, Keep your head up and look where you want to go, Push down through your outside pedal, Sprint hard out of the corners.
Sample Day 3
Warm up for 20 mins with at least 4 mins at race avg power or hr and 4 maximal sprints. Ensure the final 3 mins is z2 recovery and high cadence throughout.
A series of changing pace efforts, tempo holds rather than recovery and the ability to react to attacks whilst fatigued are all thrown in.
The final 6 min at 80% is a real test and will push threshold boundaries northwards pretty quick, utilising this type of session whilst recovering under stress will bring you on no end and bring you in to races having the edge. Enjoy
Sample Day 5
Use the same grass area your used to, to conducting skills on, mark out a course that keeps on forcing you to dismount and remount your bike maybe even put twigs on the floor to make fake dismounted areas. Throw in some steep hills also maybe some steps.
Ride 10 mins round your course. Keep the intensity high, imagine you’re racing. see how many laps you can do within that time try to beat your score or trip the time instead and see if you can beat the time per 3 laps.
Recover with 5 mins of easy riding
10 mins cool down in z2 using technical tracks whilst keeping hr low, easy gear and comfortably high cadence.
Sample Day 6
A simple sweetspot based session for the turbo. Try and hold the upper end of sweet spot i.e. 92% of FTP.
Sample Day 7
warm up sufficiently on a technical grassed surface.
Complete a min ramp up slowly getting faster over a 4 min period whilst incorporating dismounts and mounts.
5mins steady z2 recovery
Hill sprints. On 5-10% hill do 60 second maximal sprints (3 minute recoveries). Sit & stand. 90+ rpm. Otherwise, heart rate in zones 1-2.
cool down in z2
Sample Day 10
2 min Hard Efforts Warm up - 20 min British Cycling Leg Speed and Efficiency work out 8 x 2 min race pace efforts in z3-4 with 3 mins recovery spinning the legs at 97+RPM Sprint into the effort out of the seat for 30 secs hold z3 pace for 1 min and sprint 30 secs to finish as you would in a race. 10 mins warm down