This is a build plan to use during the CX season. You should have built up a good base foundation for at least 12 weeks before starting this plan. We also have base plans that you can do if you have not done any yet.

In this plan we will be working on anaerobic intervals and race specific workouts to get you ready to meet the high power demands and erratic nature of CX racing whilst still maintaining the aerobic foundation.

On the weekends you can either race or complete another interval session. The flexibility is built in already. The harder sessions are done during the week which means you won't be to fatigued if you do race over the weekend. The build will be 3 weeks progression then one week recovery and repeat this again to complete the 8 weeks.

CX skills are very important and can improve your performance. Whilst this is a programme to improve fitness for your event we recommend at the weekend on your endurance ride to incorporate the basics of CX

1. Dismounting & remounting
2. Shouldering the bike
3. Off camber riding

Sessions can be completed either on the road or the turbo. In the session plan it will tell you to either use ERG mode or not on the turbo to get the best out of the plan.

Once you have completed the plan we recommend going back to some base work so you do not overtrain with high intensity intervals and racing. If you want more advice please get in touch at info@marginalgainscycling.co.uk