Polarized 80/20 CX - WKO iLevels - Cyclocross
Tim Cusick - Coach of World and National ChampionsAll plans by this Coach
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Polarized 80/20 Cyclocross Plan with iLevels
written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures
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.
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|
|9:01 hrs||3:00 hrs|
Day Off x1
|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|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter