Cyclocross (CX) 12-Week Beginner/Intermediate (Cat 4/3) Training Plan
Length
12 Weeks
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 http://coaching.bergantine.com.
Questions? Email me at joe.bergantine@gmail.com.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
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 | |
|
—— | —— | |
|
1:27 hrs | 2:45 hrs |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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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