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 - 20 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 4 x 1-minute Fast Pedals to wake up your legs.
MS: CX takes greater muscular power to maintain high level efforts. Working on your sustained power is key to building our Function Threshold Power (FTP), but to ensure we also maintain leg strength, we need to add “bursts”.
Complete 3 x 10-minute FTP Intervals at 89% - 92% of FTP (Power Z3.5, HR Z3.5, RPE 3-5). During each interval add in 5 “burst sprints” of 10–15 seconds each at 150% of FTP.
CD: 15 minutes at Active Recovery (Power Z1, HR Z1, RPE <2).
WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, 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.
WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1-minute rests between, to open up your legs.
MS1: Once warmed up, complete 4 x 10-minute FTP Intervals (Power Z4, HR Z4, RPE 4-5). Rest for 10 minutes between each effort at Endurance (Power Z2, HR Z2, RPE 2-3). Ride for 10 minutes at Endurance and continue on to MS2:
MS2: Complete 3 x 2-minute VO2Max Intervals (Power Z5, HR Z5, RPE 6-7) with 3 minutes of rest between each effort at Endurance (Power Z2, HR Z2, RPE 2-3).
CD: 5-15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).
MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use an easier gear and spin easy. Today is about recovery, so go for an easy spin!
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.
WU: 10 minutes working into your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1-minute rests between, to open up your legs.
MS: Building Endurance today! Once warmed up, ride in your Endurance Zone (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 1 x 30-minute TEMPO effort (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 spinning at Active Recovery (Power Z1, HR Z1, RPE <2).