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Cyclocross (CX) 12-Week Beginner/Intermediate (Cat 4/3) Training Plan


Joe Bergantine

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12 Weeks

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Plan Description

This 12-week Cat 3/4 (beginner/intermediate) cyclocross (CX) training plan is designed to tie-on to your summer sportive, road racing, gravel or mountain bike fitness and get you cross-ready. You should aim to coincide the final week of the plan with a weekend "A" race.

This cyclocross training plan is built for a cyclist with an existing aerobic base (8-16+ weeks of base training and the ability to ride for about 3 hours) who is training with heart rate (HR) and optionally power. For training with heart rate and power, it is assumed that you have done a recent functional threshold test and have a threshold value and zones set. Training volume averages 12.5 hours per week. The plan includes 4 weeks of Base 3, 4 weeks of Build 1, 4 weeks of Build 2 and a Race week.

This plan uses a combination of VO2 Max interval work, threshold intervals, and sprints to build up the capacity to go hard for 45 minutes to an hour. Skills work is introduced through sprints and aerobic rides intended to be done on a cross bike or mountain bike on a rolling mountain bike trail.

Workouts are designed to mostly be done outdoors with interval workouts structured using power ranges and may easily be adjusted for use with a smart trainer. Weeknight workouts are mostly under 2 hours and the longest weekend ride is 3.5 hours.

It is important to remember that this is just a guide, to listen to your body and see how you perform. Consultations, customized training plans, and full-service coaching available at

Questions? Email me at

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
7:59 hrs 3:30 hrs
Strength x2
2:30 hrs 1:00 hrs
Day Off x1
—— ——
MTB x1
1:27 hrs 2:45 hrs
Workouts Per Week Weekly Average Longest Workout
7:59 hrs 3:30 hrs
2:30 hrs 1:00 hrs
Day Off
—— ——
1:27 hrs 2:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Joe Bergantine


IRONMAN Certified Coach, USAC Cycling Coach, RYT200 Yoga Instructor, NSCA CSCS Strength and Conditioning Specialist, Stacy Sims Women are Not Small Men Certified. Full-service remote coaching and training plans for cyclists and triathletes.

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