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Cyclocross: Intensive Aerobic Base (8-Week Power Plan)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Author

Kent Woermann

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This is an intensive 8-week plan designed to optimize your aerobic capacity (VO2max) and lactate threshold (FTP). The first week is used to establish a baseline with cyclocross specific testing, then moves into a progressive interval plan. Weekends are flexible to allow for racing, group rides, or individual interval training.

Cyclocross is all about repeated high-intensity anaerobic efforts within a 30-60 minute race (depending on category). In order to be successful in cyclocross you'll need to spend plenty of time developing your anaerobic energy systems, but having a well developed aerobic base is still important for multiple reasons:

1. A higher aerobic threshold (FTP) will all you to ride harder before tapping into your limited anaerobic energy stores.
2. Strong aerobic conditioning helps improve your recharge rate of anaerobic energy, allowing you to pedal hard longer and more frequently.
3. Improving general conditioning will allow you to recover faster between workouts.

The goal of this plan is to build a cyclocross specific base, which means developing your VO2max and Lactate Threshold with a focused 8-week progressive interval training plan. Since this plan is very intensive, it's recommend that you build a general aerobic base with 8-12 weeks of consistent riding before starting this plan.

What you need for this plan:
• Power Meter
• Access to a practice cyclocross course (a homemade course near your home will do)
• Good running shoes (optional)

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
07:21:00 01:45:00
Run x1
00:22:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Bike
07:21:00 01:45:00
Run
00:22:00 00:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Kent Woermann

Move Up Endurance Coaching

Move Up Endurance Coaching is a Kansas City based company geared towards helping competitive and goal driven cyclist reach the next level. We offer 1-on-1 coaching, monthly coaching plans, consulting, skill clinics, and personal training.

We currently work with athletes pursuing the following cycling disciplines;
--> Road
--> Mountain Bike
--> Cyclocross
--> Gravel / Ultra Endurance


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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