Cyclocross Cat 4/5 Training Plan

Average Weekly Training Hours 09:15
Training Load By Week
Average Weekly Training Hours 09:15
Training Load By Week

This plan is designed to help the aspiring Cat 4/5 CX racer take to their fitness to the next level. This is a 12 week plan that will help you find your heart rate or power training zones. The objective of this plan is to take your current fitness level and help you dominate the field. It's Cyclocross specific to help you fine tune your fitness and handling skills.

You should be able to ride at least 5-6 hours a week currently before starting this plan. You will need some type of computer that monitors heart rate to follow the plan structure.

Sample Day 3
1:25:00
LTHR test for plan

Warm up (WU): Spin easy for 15 min. Then slowly build to an effort of 4 out of 10 for the next 5 min. Then, spin easy for 5 min.

Main Session (MS): Find an area that you can ride uninterrupted for 30 min. First the first 10 min. of the test slowly build up to an effort that you can maximize for 20 min. After the first 10 min. hit the lap button and give your maximal 20 min effort. Don't go all out or you won't be able to finish the test.

Cool Down (CD): 15 min easy spin

Then go to: My Settings in Training Peaks, clicking on the Zones button, and putting your LTHR in the threshold box(clicking the down arrow and picking Friels Cycling Zones). You now have your HR zones to use for the entire training program.

Sample Day 4
1:30:00
90 min over/under

WU: 15 min easy spin
MS: 60 min of 10 min in zone 2 and then 10 min in zone 3. Alternate zones for the next 60 min.
CD: 15 min easy spin.

Sample Day 6
2:30:00
Over/Under

WU: 15 min easy spin
MS: 2 HOURS of 10 min in zone 2 and then 10 min in zone 3. Alternate zones for the next 60 min.
CD: 15 min easy spin.

Sample Day 7
1:30:00
Endurance, Endurance, and more Endurance

WU: Nice and easy for 15 min.
MS: Today I want you to get out and just ride. Get into a nice comfortable cadence and keep your heart rate (HR) in zone 2. The most challenging thing for a cyclist to do is slow down, and to get faster, you have to slow down. Enjoy this time, because when the speed workouts come, they hurt! :-) But a good hurt!

Sample Day 8
0:20:00
Run - Option 1

WU: 5 min warm up - see video:
https://www.youtube.com/watch?v=FJdU4GhdQf0
MS: 10 min at an effort of 4 out of 10,
CD: 5 min walk.

Sample Day 8
0:30:00
Strength Option 1

WU: 5 min easy spin on the bike

MS:
3 x 20 body squats https://www.youtube.com/watch?v=-AeGXjAW02A

3 x 1 min plank
https://www.youtube.com/watch?v=pSHjTRCQxIw

3 x 20 push ups https://www.youtube.com/watch?v=NECcLiefy0M

3 x 1 min of supermans
https://www.youtube.com/watch?v=8szJuzPt-sg

CD: 5 min spin on the bike

Sample Day 9
1:40:00
4 x 10 min sub LT intervals

WU: 10 min easy spin. MS: 4 x 10 min zone 4, with 5 min easy in btw. Then, give me 20 min zone 3. CD: 10 min easy spin