Ten Week Cyclo-Cross (CX) TrainingPlan
Ten Week Cyclo-Cross (CX) TrainingPlan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This eight-week Cyclo-Cross (CX) training plan is ideal to help you get started in CX or to improve your fitness for CX. Cyclo-cross is great for keeping your fitness through winter into spring.
Who is it suitable for?
This cyclo-cross plan is suitable for riders who want to develop fitness for CX and have been cycling consistently through the summer. The minimum requirements I’d suggest are that you ride your bike about three times a week and can manage a 60-mile (100 km) ride confidently.
It’s also suitable for more experienced riders. With training intensity prescribed using mostly power, every session is effectively tailored to your own fitness level.
How much training is involved?
The highest training volume of a week of the plan is just over eight hours if you choose to do all of the workouts.
Intermediate and advanced riders may find that the volume of the plan is less than they are used to. However, the high intensity workouts make up for that! (Remember most CX races are about 45-60 minutes).
Is it all cycling?
No, cross training mainly bodyweight workouts are part of this and build all-round injury preventing robustness. Running, especially off-road and including hills, is particularly relevant to CX.
What about skills?
One session a week is devoted to CX skills development. You‘ll need to find a suitable off road area. Some cones or markers would be useful too. Invite others to join you! (The CX Skill development workouts are not built on power - they are all about skill development, so you have the flexibility to complete them without having to follow on screen prompts).
What equipment do I need?
A suitable road bike and clothing. At this time of year, it’s always a good idea to have something warm and waterproof available! You’ll need a bike computer that displays cadence and a power meter. An indoor trainer would be a great asset too.
A lot of the training in this plan can be completed on the road or trainer but you will also require a bike to ride off-road. Most CX races allow you to compete on a mountain bike, (always best to check tough!) A CX bike would be faster though. Besides CX bikes are incredibility versatile!
Race days fit in on weeks eight and ten, the workouts are designed to get you fitter and hopefully recover for your chosen events!
How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
05:40:00 | 03:55:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:40:00 | 03:55:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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