Hi, and welcome to cross training with vo2max.de...
Cyclocross isn't a pure FTP race. What matters in the end is how many times you can switch between explosive accelerations, short maximal efforts, and technical sections without your power falling apart — start, corner, acceleration, roll, and back again, for 30 to 60 minutes straight.
That's exactly what this plan is built for. Twelve weeks, structured like a real training block: first the technical and aerobic base, then targeted development of VO2max, lactate clearance, and buffering capacity, a race-specific block with race pace under pre-fatigue, a deliberate peak-load week — and finally a genuine peak/taper phase, so you're actually fresh on race weekend instead of just tired from too much training.
Who's this for? Ambitious beginners and hobby racers with an existing base fitness level who can commit 8-10 hours a week and train with FTP/a power meter or a smart trainer — whether on Zwift, with Garmin or Wahoo, indoors or outdoors. Every structured ride is built as a genuine Workout Builder session, with a warm-up, main set, and cool-down, cleanly controlled by power.
What sets this plan apart from a generic template: every session briefly explains why it matters for cyclocross — not just what to do, but what's happening physiologically while you do it. Cross skills like dismounts, remounts, barrier drills, cornering, or sand riding are just as much a part of the plan as the intervals themselves, including bad-weather alternatives for when riding outside isn't an option. And if you're racing a real event on a given weekend, the plan tells you exactly how to adjust that day's session for it.
One thing upfront: this plan is not individual coaching and doesn't replace a medical check-up or personal performance diagnostics. It assumes a healthy base fitness level with no acute injury, and technique drills belong on safe, manageable terrain.
If, at the end of the twelve weeks, you want to know more precisely why you respond especially well — or not so well — to certain stimuli, a PowerPerformanceDecoder test with me maps your individual metabolic profile (VO2max, VLamax, sustainable power duration). As a participant of this plan, you get 10% off.
Here's to a strong cross season — Nils
With Vo2max I am at your side as a competent partner.
Sports scientific consulting is my expertise and my goal is to help you make the right decisions in training planning and execution.
Whether beginner or advanced, on the bike, the run or in triathlon, to become faster, fitter or healthier, let us find the right way.