12 Week CX (Cyclocross) Intermediate Plan

Average Weekly Training Hours 06:04
Training Load By Week
Average Weekly Training Hours 06:04
Training Load By Week

This is a 12 week CX (Cyclocross) plan for intermediate 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
0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

Sample Day 1
1:00:00
LTHR/FTP Field Test

This training plan uses training zones to indicate intensity based on heart rate or power. If followed properly, this field test will give you your LTHR or FTP values to use for zones. Uses the zones from the Zone Calculator found on the page listed below for correct workout intensity of the of the sessions in this plan. Follow LTHR or FTP test at http://mtbcoach.com/?page_id=261

Sample Day 2
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 3
0:19:59
Run - Steady Pace

Run at a steady pace for stated duration.

Sample Day 3
1:30:00
Tempo--30-45

Warm-up well. Then ride 60 to 90 minutes non-stop in the heart rate 3 zone on a mostly flat course. 75-85 rpm. Smooth pedaling. Aero position.

Sample Day 4
1:30:00
MTB-moderate effort

Ride mostly 1-3 zones on a rolling course. Some 4-5a is OK on hills. In/out of saddle on hills. Off-road, if possible.

Sample Day 4
0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

MTBCoach

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