12 week CX Cyclo-Cross Training plan ADVANCED Time crunched riders 4 days & approx 6-7 hrs per week

Average Weekly Training Hours 06:18
Training Load By Week
Average Weekly Training Hours 06:18
Training Load By Week

These plans are designed by British Cycling Level 3 coach and Coach Educator Martin Burrows, who has delivered L2 Cyclo-Cross specific coaching courses for BC.

This 12 week Cyclo-Cross plan is designed for advanced riders and people who are short on time.

It is ideal for riders who already have a very good level of fitness - perhaps riding 'cross after a season racing on the road.

This progressive plan works on power and your ability to produce high intensity efforts as well as your CX skills.

It includes a 'Race Week' which you can follow on any week you have a CX race.

Where necessary, workouts are built in the new workout builder so that you can export them to 3rd party applications.

Sample Day 2
1:20:00
CX Skills Practise

NOTE: The emphasis of this session is on SKILLS - it shouldn't be too physically taxing.

Ride your CX bike both on and off road.
Warm up well as ever, as practising skills requires warm muscles!

Include these CX drills; 
6 Corners (All relatively easy to practise technique)
6 Runs (All relatively easy to practise technique)
6 Seated Climbs (All relatively easy to practise technique)

Sample Day 4
1:10:00
77TSS
3 Sets of 8 x 1 min on /off Threshold Intervals

Preferably on a Turbo:

Warm up well.

3 sets of;
8 x 1 min on, 1 min off with 5 mins
rest between sets. (1 min on is at or just above threshold).

- Ride the threshold efforts at a slightly high cadence of about 95-100 rpm.

Cool Down

Sample Day 6
1:30:00
CX Skills Practise

NOTE: The emphasis of this session is on SKILLS - it shouldn't be too physically taxing.

Ride your CX bike both on and off road.
Warm up well as ever, as practising skills requires warm muscles!

Include these CX drills; 
6 Corners (All relatively easy to practise technique)
6 Runs (All relatively easy to practise technique)
6 Seated Climbs (All relatively easy to practise technique)

Sample Day 7
2:30:00
Endurance Ride with Sweetspot

2.5 hour Endurance ride with sections of Sweetspot on flat or rolling terrain
 - Mostly in zone 2 at approx. 90 rpm.
 - Include 3 x 12 minutes 'Sweetspot' - ie right on the border of zone 3/4 at approx. 90rpm, with 5 minutes recovery between the sweetspot efforts.
- Include a few accelerations (in relatively easy gear, quickly accelerate to 120+rpm) in the zone 2 sections of the ride - just a few with lots of rest between so that you keep mostly in zone 2.
As always, record how it went and how you felt below

Sample Day 9
1:30:00
CX Skills and Power

Ride your CX bike both on and off road.
Warm up well - the POWER sections are intense efforts!

Include these CX drills;
8 Corners (5 easy to practise technique then 3 at full on race pace)
8 Runs (5 easy to practise technique then 3 at full on race pace)
8 Seated Climbs (all at full on race pace!)

*In this session you don't do the whole lap at race pace, but just the lead in, through and out of the corner, run or seated climb - working really hard on these parts only.

Sample Day 11
1:00:00
67.9TSS
Minute and short Pyramid Threshold Intervals

Best done on a Turbo but you could do outside on a flat route.

- Warm up well with at least 10 minutes in zone 2, with 3 - 5 higher cadence bursts (120rpm for approx 15 seconds) before starting the intervals

Alternating between Threshold power and active recovery (rest);

6 x 1 min on/off Threshold intervals, followed by;

2 minute @ Threshold (100%FTP), 2 minute rest
3 minute @ Threshold (100%FTP), 3 minute rest
4 minute @ Threshold (100%FTP), 4 minute rest 3 minute @ Threshold (100%FTP), 3 minute rest
2 minute @ Threshold (100%FTP), 2 minute rest
1 minute @ Threshold (100%FTP), 1 minute rest

Cool down

Sample Day 13
1:30:00
CX Skills Practise

NOTE: The emphasis of this session is on SKILLS - it shouldn't be too physically taxing.

Ride your CX bike both on and off road.
Warm up well as ever, as practising skills requires warm muscles!

Include these CX drills; 
6 Corners (All relatively easy to practise technique)
6 Runs (All relatively easy to practise technique)
6 Seated Climbs (All relatively easy to practise technique)

Martin Burrows
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KOM coaching

Cycle Coaching offering truly personalised Training Prescription and Personal Trainer style Personal Coaching.
Services include;
Personalised training prescription
Event specific fixed training plans (official Dartmoor classic Sportive training plan provider)
FTP and fitness testing
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