A compact six-week cyclocross training plan for ambitious beginners and amateur racers who want to become race-ready with approximately 5–6 hours of cycling per week. Optional 30-minute easy runs and supplementary strength training can be added separately.
The plan combines progressive TrainingPeaks Structured Workouts based on %FTP with VO₂max intervals, race starts, start-to-threshold efforts, lactate-shuttle sessions, over/unders and race-specific repeatability work.
It also includes essential cyclocross skills such as dismounts, remounts, barrier drills, run-ups, shoulder carries, sand riding and cornering. Every key cycling workout includes a complete warm-up, structured main set and cool-down and can be completed outdoors, indoors or on Zwift.
Additional content includes Base Rides with cadence drills, rest-day mobility, optional easy runs, supplementary strength-training guidance, practical carbohydrate-fueling recommendations and clear race-week alternatives.
Designed for riders who have approximately six weeks before a cyclocross race and want to improve their aerobic performance, repeated high-intensity efforts, technical confidence and ability to stay effective late in the race.
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.