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v3.1 - CYCLOCROSS / CRITERIUM, Low Volume: 8-Week Race Preparation Plan - Reusable

Includes Structured Workouts

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

Learn More about Structured Workouts.


Cody Waite, Waite Endurance

All plans by this Coach
No Ratings


8 Weeks

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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Includes Structured Workouts

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

Learn More about Structured Workouts.

Plan Description


Written by Cody Waite, of Waite Endurance

This is part of our most recently updated v3.1 plan series (2019) with all Structured Workouts provided to be used with Smart Trainers and devices of your choosing!

The Race Prep plan picks up where our BASE BUILDER PLANS leave off, and prepares you to race! Your Anaerobic Power, Vo2 Max, and Anaerobic Threshold energy systems are all addressed as your racing approaches.

Our 8-week CX/Crit Race-Prep Plan, v3.1, is designed for the repeatable anaerobic power efforts required in CX & Crit racing. This plan is designed for the rider looking to sharpen up their race day fitness leading up to their A-priority event of the year. This plan is designed to begin after you've completed one of our Base Builder Plans and have your fitness base established. You can also begin this plan without having followed our Base Builder Plans, assuming you have at least 8 weeks building a solid aerobic strength base prior to starting this program.



This 8 week plan is set up in 4 two-week blocks: the first three blocks touch on Peak Power, Anaerobic Power & Vo2 Max repeats, while including a lower priority race every other week to sharpen racing skills. The final block is a Peak/Taper into your "A" event. Each two-week block includes 4 Structured Workouts that focus on the specific energy system demands, and two endurance maintenance rides. Strength training sessions continue from our Base Builder plans in the form of Maintenance sessions that are optional depending on your strength training preferences.

Also included in the plan is our Aerobic Threshold & Anaerobic Power Testing protocol (and calculator spreadsheet) to identify your training zones for the Structured Workouts.

REUSABLE: You can easily reuse this plan within your racing season as you recover and rebuild between peaks for A-priority events; as well as future seasons.



We have both LOW & HIGH volume Race Prep Plans available:

  • High Volume Cross/Crit Plan


    Email Cody directly with questions now or as you go:

    USAC               USAT               TPC

    Training Plan Sample Week


    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    5:59 hrs 4:00 hrs
    —— ——
    Day Offx1
    —— ——
    Workouts Per Week Weekly Average Longest Workout
    5:59 hrs 4:00 hrs
    —— ——
    Day Off
    —— ——

    Training Load By Week

    This plan works best with the following fitness devices:

    • Power Meter
    • Heart Rate Monitor

    All supported devices

    Cody Waite

    Waite Endurance

    Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.