Cyclocross Race Training Program *Workout Builder: Power Zones, 6 hours/week

Average Weekly Training Hours 06:05
Training Load By Week
Average Weekly Training Hours 06:05
Training Load By Week

Get Super Race Fit and Ready to Compete at your Best in Cyclocross Racing!

Training plan description: This training plan is designed to get you super race fit with a limited amount of time to train. You should already have good fitness and have some experience doing competitive rides or races. Typical training weeks are around 6-7 hours/total and key training sessions are planned for Tuesdays, Thursdays, and one day on the weekend. The plan builds in two-week blocks with every third week being an easier week which includes a race simulation effort or actual race option. This plan works great when your first races are 3 or 6 weeks out and will build through your race season.

The 12-week plan progressively builds in TSS with a 3+ point ramp in Fitness each build week. The specific workouts are specific to racing and will bring on great race fitness. The plan is designed to work indoors as well as outdoors and is designed with the Workout Builder feature which provides your power zones calculated from your threshold power value saved in your TrainingPeaks account. Each session displays automatically your personalized power zones. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday.

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reusable an unlimited amount of times

This plan works with power only (no heart rate zones).

Designed with the new Workout Builder - offering you more precise training with power zones calculated automatically from your threshold power value saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee

Sample Day 3
1:30:00
54TSS
Ride on feel

Ride at a moderate intensity in Zone 1-2 / preferred cadence. You can include some accelerations of 8-10 seconds (X 6 total). You can cut ride time down to 1 hour.

Sample Day 4
1:13:48
60.7TSS
Big Gear Torque + Sprints

Low cadence big gear intervals to build muscular strength and create big torque followed by some max sprints. Do each sprint from a slow speed and focus on a big burst of speed out-the-saddle.

Sample Day 7
1:00:00
36TSS
Ride on Feel with CX practice

Ride at a moderate intensity in Zone 1-2 / preferred cadence. Include some cyclocross specific drills to prepare for racing.

Sample Day 10
1:30:00
54TSS
Ride on feel

Ride at a moderate intensity in Zone 1-2 / preferred cadence. You can include some accelerations of 8-10 seconds (X 6 total). You can cut ride time down to 1 hour.

Sample Day 11
1:18:12
75.1TSS
Big Gear Torque + Sprints

Low cadence big gear intervals to build muscular strength and create big torque followed by some max sprints. Do each sprint from a slow speed and focus on a big burst of speed out-the-saddle.

Sample Day 23
1:19:40
108.8TSS
Threshold + Sprint

Alternating 4 minutes at Threshold / 10 sec hard acceleration / sprint. For each 10 sec accelerate out-the-saddle like a race.

Sample Day 24
1:30:00
54TSS
Ride on feel

Ride at a moderate intensity in Zone 1-2 / preferred cadence. You can include some accelerations of 8-10 seconds (X 6 total). You can cut ride time down to 1 hour.

Simon Kessler
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Simon Says Cycling

Simon Says Cycling training plans draw on over 30 years of racing experience in the amateur and professional ranks and a highly accomplished coaching career that spans over 20 years and includes world championship medals, national and state champions, and everyday cyclists achieving personal breakthroughs.

Coach Simon’s success proven coaching methods combine cutting edge training with developing your mental fitness by tapping into your inner power. Learn more at http://simonsayscycling.com