Cyclocross Prep & Race 12 Weeks 8-10 Hours per Week Intermediate
Hunter Allen & Peaks Coaching GroupAll plans by this Coach
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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
This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an additional week at the beginning of this plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.
This is for the intermediate rider with 8-10 hours a week to train. Note that on the weekends (Friday - Sunday) you will have multiple workouts listed. You need to choose ONE option based on your race schedule. Also note that because of the options, your time listed at the end of the week will appear higher.
You have the fitness background and the understanding of cross but aren't ready for the elites yet. This is similar to the elite plan in terms of the workouts,but the intensity and volume has been reduced to make sure you can get the work done and not be too sore the next day.
For an active road racer if you are a Category 4 and above this is a good plan for you or for a mountain biker if you are novice and above this is also applicable.
Complete with cross-training workouts made to prep you for the unique demands of CX, this plan has it all.
Time to get muddy. Fast.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|10:37 hrs||2:30 hrs|
|3:04 hrs||2:00 hrs|
Day Off x1
|0:36 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||10:37 hrs||2:30 hrs|
||3:04 hrs||2:00 hrs|
||0:36 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor