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Polarized 80/20 CX - WKO iLevels - Cyclocross

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach

Length

8 Weeks

Plan Specs

cycling cyclocross intermediate advanced masters power based tss based

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Plan Description


Polarized 80/20 Cyclocross Plan with iLevels


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


WKO 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)
- 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 WKO software (if you don't have WKO or if you don't train with power, you can still get these cutting-edge workouts and plans; just search for the Classic versions). This plan uses iLevels and the new training metrics available in WKO, like FTP/FRC, FRC, and PMAX. Learn more about WKO or watch Coach Cusick’s free educational WKO 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 and click here for a comparison chart of his major plans.


Join the WKO Power Users group!
Click here to request to join our private Facebook group for WKO 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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:01 hrs 3:00 hrs
—— ——
0:07 hrs 0:07 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
9:01 hrs 3:00 hrs
—— ——
0:07 hrs 0:07 hrs
—— ——

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. 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, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.

Sample Day 1

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
-------
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
-------
Ride at Endurance pace for ten minutes, then go on to MS2.
-------
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.
-------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 2

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
-------
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.
-------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 3

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
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 3

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 4

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 6

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 6

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.

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