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 eBook on the first day of the 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 cyclocross rider with 6-10 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. This plan is a great way to get you involved in the sport, to learn more about it and to be ready for the racing season. This is the plan for you if you would like a bit of instruction and are not afraid of doing some hard work and getting muddy.
WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 4 x 1-minute fast pedals to wake up legs.
MS1: FTP Builder Intervals. Complete 3 x 10 minute FTP Intervals in your LOW FTP Zone (Power Z4, HR Z4, RPE 4-5) with 5 minutes of rest between the intervals. During each interval add in 5 “burst sprints” of 15 seconds each at 150% of FTP. When not completing the intervals, ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
CD: 15 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).
Immediately following the bike workout, run at a steady pace for the prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.
A very casual and good endurance ride. Enjoy the day!
WU: 10 Minutes working into 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 at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .
WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
MS1: Once warmed up, complete 4 x 10 minutes at your FTP (Power Z4, HR Z4, RPE 4-5). Rest for 5 minutes between each effort at Endurance (Power Z2, HR Z2, RPE 2-3). Ride for 10 minutes at Endurance and continue onto MS2:
MS2: Complete 3 x 2 minutes at VO2Max (Power Z5, HR Z5, RPE 6-7) with 3 minutes rest in between each at Endurance (Power Z2, HR Z2, RPE 2-3).
CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)
Cross sprints! Find a steep grass-covered hill of 20-30 meters, hopefully part of your local training course. Immediately following the main-sets of your bicycle workout, complete 5 sprint intervals uphill, carrying your bike. Practice getting the knees high and maintaining good balance with the bike.
MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1 Minute fast pedals with 1 minute rest in-between to open up legs
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 cadence between 90-100. During the last hour of the ride complete one 30 minute effort 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.
CD: 10 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .