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Cyclocross In Season Program (12 weeks)


Christopher Judy

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12 Weeks

Plan Specs

cycling cyclocross beginner intermediate advanced masters hr based

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Plan Description

This program is designed to take you from the beginning of the season with longer intervals (5:00) to shorter, harder sprints and short intervals toward the end. Every week is written with a race on Saturday and Sunday with options for a training sessions if no race available. If you want more training miles feel free to do the training session after the race as well.

Feel free to contact me if you have any questions about the program.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:59 hrs 2:00 hrs
1:32 hrs 0:30 hrs
1:37 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
6:59 hrs 2:00 hrs
1:32 hrs 0:30 hrs
1:37 hrs 2:00 hrs

Training Load By Week

Chris Judy

Judy Endurance and Strength

I focus on a total athlete concept including fitness, nutrition, and sports psychology. I keep my training efficient, concise and effective with no extra fluff.

I specialize in obstacle course racing (OCR), cycling, running, triathlon, general strength and conditioning and nutrition.

In addition to my regular coaching I offer custom nutrition coaching based on habit changes. If you would like to know more about my nutrition coaching here is my direct link:

Sample Day 1

1 km Intervals

Warm: 15 min (zone 2)

10x 1 km intervals (zone 4-5)
rest: 5:00 (zone 2)

Cool down: remainder of time (zone 2)

*you can do these on a hill or on the flats, your call. Just make them hard for that 1 km

Sample Day 2


Warm: 10 min

Every 5 min for 1:00:
1 jump*

*Get into the largest gear you have (Ex: 53x11)
roll to almost a complete stop, just enough forward movement to maintain balance. Jump out of the saddle as hard as you can and continue the jump until you have spun out the gear (should take 15 sec or so, ideally it'll be 10 revolutions).

Sample Day 2

Post Workout Yoga

Use the following link for this yoga session:

Sample Day 3

Active Recovery

Easy road day, zone 2

Sample Day 3

CX Strength

Warm: 3 rounds: 10 pushups, 10 situps, 10 squats, toe touch

6 Rounds:
5 weighted lunges (each leg)
5 jump lunges (each leg)
:30 side plank (each side)
1:30 rest

6 Rounds
10 DB curl to press
10 DB bench rows
20 mountain climbers (each leg)
1:30 rest

Sample Day 4

Pre Race

Pre Race

Easy zone 2

Every 10 min do a 15 sec sprint (all out)

Sample Day 4


**If no race this week**

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