12 Week CX (Cyclocross) Advanced Plan

Average Weekly Training Hours 06:27
Training Load By Week
Average Weekly Training Hours 06:27
Training Load By Week

This is a 12 week CX (Cyclocross) plan for advanced level road or MTB racers to prepare for the short efforts of CX races. The plan includes many high intensity on bike workouts, core strength for balance and agility,running and dismount/mount practice.
Start this plan 12 weeks before your goal race.

Each week is 6-9 hrs worth of workouts, every 4th week is a rest week.

For best results, before starting this plan, a 8-12 week base should be completed. If coming off a road or MTB race season, allow for 1 or 3 weeks rest/transition before starting this plan.

Plan is designed to start on a Monday with longer workouts on weekends.

Sample Day 1
1:30:00
OverUnders 2/1

OverUnders three sets: 2min at zone 3 HR (under), 1min 110+rpm zone 5 (over), then repeat 3 times for one set. Rest with easy spin for 8 min, then do another two more sets. Just ride to complet the total planned duration.

Sample Day 2
0:19:59
Run - Steady Pace

Run at a steady pace for stated duration.

Sample Day 7
1:00:00
CX Dismount Practice

easy ride to a field with grass. On the grass, practice riding and dismounting and remounting while moving. After a dismount, put the bike on your shoulder and run 10-15 steps and remount. Concentrate on being smooth and fluid, not fast. Keep heart rate low.

Sample Day 8
1:30:00
OverUnders 2/1

OverUnders three sets: 2min at zone 3 HR (under), 1min 110+rpm zone 5 (over), then repeat 3 times for one set. Rest with easy spin for 8 min, then do another two more sets. Just ride to complet the total planned duration.

Sample Day 9
0:19:59
Run - Steady Pace

Run at a steady pace for stated duration.

Sample Day 14
1:00:00
CX Dismount Practice

easy ride to a field with grass. On the grass, practice riding and dismounting and remounting while moving. After a dismount, put the bike on your shoulder and run 10-15 steps and remount. Concentrate on being smooth and fluid, not fast. Keep heart rate low.

Sample Day 21
1:00:00
CX Dismount Practice

easy ride to a field with grass. On the grass, practice riding and dismounting and remounting while moving. After a dismount, put the bike on your shoulder and run 10-15 steps and remount. Concentrate on being smooth and fluid, not fast. Keep heart rate low.

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