12 week CX Cyclo-Cross Training Plan BEGINNER Time crunched riders 4 days approx 5-6.5 hrs pr week

Average Weekly Training Hours 05:21
Training Load By Week
Average Weekly Training Hours 05:21
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 beginner / novice riders and people who are short on time.

It is ideal for riders who already have a reasonable level of fitness.

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
1:00:00
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
74.5TSS
8 x 2 min Strength Builder

- 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

- Include Strength Intervals of approx 2 minutes, starting every 5 minutes throughout the ride.

- These can be up hills or on the flat in a big gear - pushing hard enough to feel the muscles working (like weight training) in a HARD gear (about 55-65 rpm) with 3 mins easy zone 1 or 2 in between

Aim to do each Strength Interval at about 100% FTP or just a little more - but DON'T over do it as you are pushing a hard gear!

It is ideal as an indoor trainer session.

Sample Day 6
1:00:00
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
2:00:00
108.9TSS
Endurance Ride with Sprints and Tempo

Warm up then ride mostly in zone 2.
Do 8 sprints - one every 10 minutes (a 6-8 second full on sprint at 175% FTP or more) - seated or standing.
Then 20 minutes Tempo - ie Ride a little harder, continuously in zone 3 pushing a slightly hard gear (approx 75-85 rpm).
Cool down in an easy gear

Sample Day 9
1:00:00
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 11
1:00:00
66.7TSS
9 x 2 min Strength Builder

- Warm up well for at least 10 minutes before starting the Strength Intervals

- Mostly in zone 1 or 2 at approx. 90 rpm.

- Include Strength Intervals of approx 2 minutes, starting every 5 minutes throughout the ride.

- These can be up hills or on the flat in a big gear - pushing hard enough to feel the muscles working (like weight training) in a HARD gear (about 55-65 rpm) with 3 mins easy zone 1 or 2 in between

Aim to do each Strength Interval at about 100% FTP or just a little more - but DON'T over do it as you are pushing a hard gear!

It is ideal as an indoor trainer session.

As ever, make a note of how it went and how you felt etc below

Sample Day 13
1:00:00
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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Event specific fixed training plans (official Dartmoor classic Sportive training plan provider)
FTP and fitness testing
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