Cyclo-Cross : Advanced ****NEW**** (Workout Builder format)

Average Weekly Training Hours 14:36
Training Load By Week
Average Weekly Training Hours 14:36
Training Load By Week

The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand.

Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Are you looking to get to make this the best Cyclo-Cross season you’ve ever had? This is your chance!

This Bicycling magazine, Hunter Allen Cyclo-Cross training plan will help you get ready for a mud filled fall Cyclo-Cross season.

I have put together an 8 week plan to help you reach all CX goals this season and give you an extra edge on your competition!

This plan is built for the advanced cyclist to Cyclo-Crosser and you have been racing a while, with an advanced level of fitness. This plan is built for someone with 12 to 15 hours to train weekly.

Please note that throughout this plan there are 3 options available for the weekend, so do not get discouraged by the amount of time listed at the end of each week. The total hours at the end of the week include a combination of all options on Friday, Saturday, and Sunday but you will only chose one of the three options on each of those days based on your race schedule.

If you are ready to get ahead of your CX competition this season, this is the plan for you!!

Sample Day 2
0:30:00
CX Run "Brick"

Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.

Sample Day 2
1:30:00
139.3TSS
ENDURANCE with NP Attack Sprints 15 x :25 (1:30)

WU: 10 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time in the Endurance Zone (Power Z2, HR Z2, RPE 2-3). To build and maintain strength, try to complete 15 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (MAX). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 3
0:10:00
Bike "Lifts"

Lifting your bike can be hard work for skinny cyclists! Complete 2 x 20 “bike lifts” BEFORE starting cycling workout. Process is simple, grab your top tube and lift bike overhead. Put your water bottle on first to add a little weight

Sample Day 3
1:30:00
92.7TSS
ENDURANCE & TEMPO 1 x 45 (1:30)

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
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MS: Building Endurance today! Once warmed up, ride at ENDURANCE (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 45-minute at TEMPO (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
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CD: 10 - 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z21, RPE <2).

Sample Day 4
0:30:00
CX Run "Brick"

Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.

Sample Day 4
1:30:00
139.3TSS
ENDURANCE with NP Attack Sprints 15 x :25 (1:30)

WU: 10 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time in the Endurance Zone (Power Z2, HR Z2, RPE 2-3). To build and maintain strength, try to complete 15 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (MAX). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 10 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 5
0:49:30
52TSS
Pre-Race Short VO2 3 x 90 (0:49:30)

WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth.
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CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)