6 Weeks Cyclocross Intervals - In Season

Author

Noel Bonk

All plans by this Coach

Length

6 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

2:26 hrs

Plan Specs

cycling cyclocross beginner intermediate advanced masters power based

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Summary

 




Cross is here and it's time to HTFU!


Updated with power-based structured workouts!


This plan includes 6 weeks of high-intensity intervals to sharpen the sword and crush your competitor's soul. Use this in the lead up to a race or in season. To get the most out of this plan, it is highly recommended that you have a solid base of fitness before starting. This plan is not easy, but neither is cyclocross. Build the intensity and energy systems you need to succeed this CX season!


 


Includes:


-Intervals designed to raise both your threshold and VO2Max power


-Skills Drills


-Openers


-Race Day warm-up routine


To get the most out of this plan, it is highly recommended that you have a solid foundation of fitness before starting.





About BonkWerx Endurance Sports Coaching: 


We offer personalized coaching programs for cyclists and triathletes of all abilities. We also provide professional level bike fitting, performance testing, seasonal training plans and consultations to fit your needs. Our coaches focus on scientific-based and athlete-centric methods that are proven by results and that equip our athletes with the training and knowledge to help them achieve their goals.




For more info contact us at www.bonkwerx.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:08

Noel Bonk

BonkWerx Endurance Sports Coaching

BonkWerx Endurance Sports Coaching provides personalized coaching for cyclists and triathletes of all abilities. We also provide professional level bike fitting, performance testing, seasonal training plans and consultations to fit your goals. Founded with a focus on scientific based and athlete-centric coaching, we equip our athletes with the knowledge and methods to help them succeed.

Back to Plan Details

Sample Day 1

1:00:00
72.7TSS
CX Edges

Warm up – progress through Zone 2 with 3x10 max sprints


----
Main set: 4 x FRC/FTP “Edge” workout (high end of you Zone 5) for 90 seconds. Recover 5 mins in between sets. 

Progress up to 8 sets.
To simulate CX race, start interval by doing a mount/dismount and immediately into the effort 

----

Cool down – 15 mins, high cadence

Sample Day 2

1:30:00
67.3TSS
CX Skills and Drill Day

CX requires that skills and technique are second nature. Get after the skills and drills and it will pay off come race day!
-----
Practice CX skills & drills
-----
Include in your practice.

- mounts/dismounts
- off camber turns
- standing starts. Try out different gearing, starting crank position and clipping in.
- suit case lifts. This is lifting you bike up and setting it down as you would when lifting it over a barrier. Right arm should be in front of saddle, not over it.
- shouldering

-------

Ride any extra time at Zone 2 (endurance)

Sample Day 4

1:11:00
71.5TSS
CX Crushers v1

CX Crushers:

These will help you develop both the muscular endurance and functional threshold power while priming the body to aid in lactic acid clearing.

------

Warm Up:

10 min Progressive warmup from Zone 1 to Zone 2. Add in 3-4 30 second bursts in Zone 4

------

Main Set:
Start with 1 min effort at high cadence (90+ rpms) at Zone 5 then immediately shift down to a lower gear and into a 5 min Zone 4a (Sweetspot - 88-95% FTP) effort at low RPM (55-65 rpm).

Rest 5 mins at an easy gear/high cadence. Repeat as noted. 

-----

CD:

15 mins high cadence Zone 2 - Zone 1. If time allows practice some easy paced mounts/dismounts, shouldering drills, and/or cornering drills.

-----

Sample Day 5

1:30:30
81.3TSS
CX Sprints & Ladders - 30 seconds

Do on CX, road or even mtb/fat bike if possible.
-----
Warm up:
Ride in Zone 2/ 85-90 rpm
Include 2-3 90 second efforts at z3/90 rpm
-----
Main Set:
This will be a ladder workout - for first 5 sprints you will shift to a progressively harder gear. The first sprint will be easy and at high cadence. After the 5th sprint, shift back up each time to a progressively easier gear for each subsequent sprint. Keep it in the big ring in the front for all sprints.

Each sprint should be 30 seconds and then rest 2-3 minutes between each sprint.
------
MS2: 30 mins of high Z2
-----
Cool down:
5-10 mins Z1/easy gear

Sample Day 6

2:00:00
128TSS
ROF - Group Ride

Ride as you feel with no structured training. If you feel good today - dose yourself with some hard efforts. If you are tired, sit in and ride a high cadence. Today is about having fun!

Sample Day 8

1:04:00
96.2TSS
CX Edges

Warm up – progress through Zone 2 with 3x10 max sprints


----
Main set: 4 x FRC/FTP “Edge” workout (high end of you Zone 5) for 90 seconds. Recover 5 mins in between sets. 

Progress up to 8 sets.
To simulate CX race, start interval by doing a mount/dismount and immediately into the effort 

----

Cool down – 15 mins, high cadence

Sample Day 9

1:30:00
67.3TSS
CX Skills and Drill Day

CX requires that skills and technique are second nature. Get after the skills and drills and it will pay off come race day!
-----
Practice CX skills & drills
-----
Include in your practice.

- mounts/dismounts
- off camber turns
- standing starts. Try out different gearing, starting crank position and clipping in.
- suit case lifts. This is lifting you bike up and setting it down as you would when lifting it over a barrier. Right arm should be in front of saddle, not over it.
- shouldering

-------

Ride any extra time at Zone 2 (endurance)

6 Weeks Cyclocross Intervals - In Season

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