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Polarized 80/20 CX - WKO iLevels - Cyclocross


Tim Cusick - Coach of World and National Champions

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8 Weeks

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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

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.

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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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
9:01 hrs 3:00 hrs
Day Off x1
—— ——
Run x1
0:07 hrs 0:07 hrs
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
9:01 hrs 3:00 hrs
Day Off
—— ——
0:07 hrs 0:07 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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:

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