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

Author

Joe Bergantine

All plans by this Coach

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.

Questions? Email me at coach@kinsa.cc.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:60:00 03:30:00
Strength x2
02:30:00 01:00:00
MTB x1
01:28:00 02:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
07:60:00 03:30:00
Strength
02:30:00 01:00:00
MTB
01:28:00 02:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Joe Bergantine

Kinsa

My goal is to help everyday adult athletes with a specific triathlon, cycling, mountain biking, or skiing event in mind, fit training into a busy work-life schedule by creating balanced and progressive structured training plans.

IRONMAN Certified Coach, USAC Cycling Coach, RYT200 Yoga Instructor, NSCA CSCS Strength and Conditioning Specialist, Stacy Sims Women are Not Small Men Certified.


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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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