12 week CX Cyclo-Cross Training Plan INTERMEDIATE Time crunched riders 4 days approx 6-7 hrs pr week

Average Weekly Training Hours 06:04
Training Load By Week
Average Weekly Training Hours 06:04
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 intermediate riders and people who are short on time.

It is ideal for riders who already have a pretty good level of fitness - perhaps having raced a little (eg Road, TT, MTB) beforehand. However previous racing is not necessary if your fitness level is pretty good already.

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
1:15:00
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
1:00:00
63.6TSS
3 Sets of 6 x 1 min on /off Threshold Intervals

Preferably on a Turbo:

Warm up well.

3 sets of;
6 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
1:15:00
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
147.7TSS
Endurance Ride with Sweetspot & Sprints

Endurance ride with sections of Sweetspot on flat or rolling terrain, and sprints to start and finish.

 - Mostly in zone 2 at approx. 90 rpm.
- After warming up include 3 x 15-20 second Sprints at 150% FTP or more
 - Ride mostly steady in zone 2 but within this ride include 4 x 10 minutes 'Sweetspot' - ie right on the border of zone 3/4 at approx. 90rpm, with at least 5 minutes recovery between the sweetspot efforts.
- At the end of the ride include another 3 x 15-20 second Sprints at 150% FTP or more

NOTE: The workout graph is just an idea of what to do - do the Sweetspot sections wherever they fit best in to the ride, not at specific times.

Sample Day 9
1:15:00
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
1:05:00
70.3TSS
3 Sets of 7 x 1 min on /off Threshold Intervals

Preferably on a Turbo:

Warm up well.

3 sets of;
7 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 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;
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FTP and fitness testing
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