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12 Week Cyclocross Race Ready Plan

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12 Week Cyclocross Race Ready Plan

Author

Noel Bonk

All plans by this Coach

Length

12 Weeks

Plan Description


Updated with power-based structured workouts!


Cyclocross races are typically won or lost through your ability to sustain short HARD efforts, so its time to get the body ready with a plan designed with the right mixture of high-intensity work that will challenge and prepare you for the demands of the season!


Our 12-week plan will progressively build your fitness and help you achieve your season goals through skill drills, core work, plyometric and race-specific interval workouts. This is the perfect plan to arrive race ready for the CX season ahead!


Get you race ready this season!


Includes:


-Intervals designed to raise both your threshold and VO2Max power


-Skills Drills


-Race Starts


-Basic Run Workouts


-Basic Plyometrics training


To get the most out of this plan, it is highly recommended that you have a solid foundation of fitness before starting.

About BonkWerx Endurance Sports Coaching: 


We offer personalized coaching programs for cyclists and triathletes of all abilities. We also provide professional level bike fitting, performance testing, seasonal training plans and consultations to fit your needs. Our coaches focus on scientific-based and athlete-centric methods that are proven by results and that equip our athletes with the training and knowledge to help them achieve their goals.




For more info contact us at www.bonkwerx.com

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:15:00 03:00:00
Strength x2
01:06:00 00:35:00
Day Off x2
—— ——
Run x1
00:22:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Bike
07:15:00 03:00:00
Strength
01:06:00 00:35:00
Day Off
—— ——
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

Noel Bonk

BonkWerx Endurance Sports Coaching

BonkWerx Endurance Sports Coaching provides personalized coaching for cyclists and triathletes of all abilities. We also provide metabolic performance testing, seasonal training plans, data analysis and consultations to fit your goals. Founded with a focus on evidence based athlete-centric coaching, we equip our athletes with the knowledge, methods and guidance to help them succeed.


  • 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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