CX Polarized 80/20 Cyclocross 8 Week Plan - Coggan iLevels WKO4 Power Duration Curve

Average Weekly Training Hours 09:09
Training Load By Week
Average Weekly Training Hours 09:09
Training Load By Week


Polarized 80/20 Cyclocross Plan with iLevels


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

WKO4 iLevels plan

Training iLevels are based on your PD Curve, individualized for you!


Train with the coach of national and world ITT champion Amber Neben! This 8-week plan uses the popular 80/20 polarized approach to training and is an excellent way to peak (or re-peak) once a solid fitness base has been established (such as completing one of our full-season plans). It was created for racers aged 18-60, as the polarized format offers enough rest to allow similar structure for all ages; however, if you're over 40 and find yourself really tired, turn the weekend high-intensity day into a rest or easy endurance day.

Polarized training has some significant benefits when it comes to pushing a peak. Tim wrote an explanatory article demonstrating how this training modality can be used by an aerobically-fit athlete to push peak form as you head into a big race or racing season. This plan is designed for the mature cyclist (meaning cycling age), but it can be easily adjusted for riders with less experience by following the explanation in the article. The keys to success are to go as hard as you can go on hard days and DO NOT EXCEED TARGETS on the easy days.

This plan includes:
- Instruction guide (attached to the first day of the plan)
- WKO4 chart to help determine workout targets
- Testing protocol
- Coaching comments and tips
- 10% discount on Dr. Namrita Kumar's Nutrition Guide for Cyclocross

To use this plan, you will need to have a power meter and the TrainingPeaks WKO4 software (if you don't have WKO4 or if you don't train with power, you can still get these cutting-edge workouts and plans; just search for the Coggan Classic versions). This plan uses the advanced iLevels training protocol developed by Dr. Andy Coggan and the new training metrics available in WKO4, like FTP/FRC, FRC, and PMAX. Visit wko4.com to find out more about WKO4 or to watch Coach Cusick’s free educational WKO4 webinars.

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, and share charts.

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
1:15:00
155TSS
4 x 30 CX STARTS AND 2 x 12 FTP RAMPS

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
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MS1: 4 x 30-Second Simulated CX Starts
At the beginning of each interval, stop and unclip one foot, then clip in fast and power the pedals!
TARGET: All out, as hard as you can go
REST: 3 minutes easy riding between intervals
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Ride at Endurance pace for ten minutes, then go on to MS2.
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MS2: 2 x 12-Minute FTP Ramps
Gradually ramp up power throughout the 12-minute interval as follows:
80-90% of FTP for the first 3 minutes
90-100% of FTP for the second 3 minutes
100-110% of FTP for the third 3 minutes
110-120% of FTP for the fourth 3 minutes
REST: Ride easy for 7 minutes between intervals.
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 3
1:30:00
115TSS
FTP MICROBURST INTERVALS (3 x 10)

WU:
10-20 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
3 x 10-Minute Microburst Intervals
During each interval, vary your effort from 15 seconds at 180% of FTP (HARD) to 15 seconds at 40% of FTP (EASY) for the duration of the interval
TARGET: 180% of FTP / 40% of FTP
REST: 5 minutes easy riding between intervals
CADENCE: Keep cadence above 85 rpm at all times
TERRAIN: Trainer or long stretch of flat road
Ride all remaining time in your Endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 4
2:00:00
60TSS
POLARIZED ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS

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.
CADENCE DRILLS: 10 x 1 min high cadence (HC) speed pedaling (110+ RPM), leaving 1-2 minutes between HC efforts
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 4
0:07:30
CX Run Brick

Immediately following your bike workout, run at an easy, steady pace for 5-10 minutes. This should be done on grass and in cyclocross shoes or sneakers.

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

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 7
3:00:00
100TSS
CX POLARIZED ENDURANCE RIDE

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: Low Endurance (iLevel 2): 55-60% of FTP
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 7
0:07:30
CX Run Brick

Immediately following your bike workout, run at an easy, steady pace for 5-10 minutes. This should be done on grass and in cyclocross shoes or sneakers.

Tim Cusick
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Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO4 product leader and the owner of Velocious Endurance Coaching. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, and numerous other pros and age group racers. Tim has 100 plans in all cycling disciplines! Need help picking a plan? Fill out our survey here: https://goo.gl/forms/bkGSAYA9VzV9tsq22.