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CX build 2

Author

Fin Robertson

No Ratings

Length

4 Weeks

Plan Specs

cycling cyclocross

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:43 hrs 3:00 hrs
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Workouts Per Week Weekly Average Longest Workout
8:43 hrs 3:00 hrs
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Sample Day 1

2:00:00
Easy Zone1-2 no hills

Z1-2 Easy no hill. no hard efforts

Sample Day 2

1:00:00
80TSS
Cross Over Unders

Warm up BC warm up or outside at least 10-15 mins progressive to Z3-4 HR AIm to do this on cross bike on grass circuit flat ideally Main set: 5 mins Ride Race pace HR Z4 /Power Z4 RPE 7/8-10 Every 40 seconds ride 20 full gas sprint and return to HR Z4 pace Recover 5 Mins easy and repeat 3 More times Warm down 10 mins

Sample Day 3

0:40:00
30TSS
Recovery Session Turbo/Rollers

Recovery Session on Turbo or rollers Easy pace Z1-2 HR/Power 90-95 RPM

Sample Day 5

1:30:00
76.3TSS
ENDURANCE Ride (1:30)

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6

2:30:00
Long and low Z2 Work

Long and low Z2 Endurance

Sample Day 8

2:00:00
Easy Zone1-2 no hills

Z1-2 Easy no hill. no hard efforts

Sample Day 9

1:15:00
80TSS
Cross Bike/Run/Bike 8 Minute Intervals

Warm up 10-15 Mins Main set: 8 Minute interval done as 30 Second full gas Dismount and run with bike for 30 seconds Ride easy for 30 seconds Keep going until 8 minutes is up Recover for 5 mins and repeat 3 times Warm down 10 mins easy. Stretch and recover

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