Cyclocross - Base - Volume Focus - L1 [HR]

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Cyclocross - Base - Volume Focus - L1 [HR]

Author

Coach Joseph Maloney

All plans by this Coach

Length

4 Weeks

Typical Week

4 Bike

Longest Workout

3:20 hrs

Plan Specs

cycling cyclocross beginner hr based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Get ready for the cyclocross season by building your base fitness. This plan focuses on time efficient workouts while appropriately building volume of riding through the 4 weeks of the plan.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:13

Joseph H Maloney

JM Coaching Services

I provide coaching for all levels of endurance cyclists. I specialize in Off-Road training with extensive experience racing at a professional level in both XCO and CX. I want to help you reach your goals and I know that the key to this is targeted purposeful workouts, and engagement. I take care of the numbers, you focus on giving it 100% towards you goals.

Sample Day 1

1:10:00
57.7TSS
Tempo w/ VO2 and Neuro Bursts L1 [HR]

Warm up
VO2 Burn
Tempo with Burts
Cool Down

Sample Day 3

1:15:00
53.3TSS
2x15m Tempo Progression - HR Based

Warm Up
2x15 minute Tempo Progression
Cool Down

Sample Day 5

2:20:00
90TSS
Endurance (2 hour)

Endurance Rides are about having some fun and getting in the volume of work to properly stress the body which will trigger adaptation.

Focus on challenging yourself and don't be afraid to up the pace as you feel. There is a lot of flexibility here, as long as you get the time and stress in, the rest is up to you.

Sample Day 6

2:20:00
90TSS
Endurance (2 hour)

Endurance Rides are about having some fun and getting in the volume of work to properly stress the body which will trigger adaptation.

Focus on challenging yourself and don't be afraid to up the pace as you feel. There is a lot of flexibility here, as long as you get the time and stress in, the rest is up to you.

Sample Day 8

1:10:00
57.7TSS
Tempo w/ VO2 and Neuro Bursts L1 [HR]

Warm up
VO2 Burn
Tempo with Burts
Cool Down

Sample Day 10

1:15:00
53.3TSS
2x15m Tempo Progression - HR Based

Warm Up
2x15 minute Tempo Progression
Cool Down

Sample Day 12

3:20:00
130TSS
Endurance (3 hour)

Endurance Rides are about having some fun and getting in the volume of work to properly stress the body which will trigger adaptation.

Focus on challenging yourself and don't be afraid to up the pace as you feel. There is a lot of flexibility here, as long as you get the time and stress in, the rest is up to you.

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