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Great Cyclocross Form in 6 Weeks, Cat 3-5, M 35-55, Heart Rate & Power, 8-10hrs/wk

Author

Simon Kessler

All plans by this Coach
No Ratings

Length

6 Weeks

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Plan Description

This 6 week CX training plan is designed for men and women racing cyclists in Category 3-5 & Masters 35-55 age range. This plan will work well for you if you train between 8-10 hours/week on average.

The training plan is designed to first increase your threshold power and ability to make fast and repeated accelerations. Later in the plan the training focus switches to race simulation with very intense short efforts that simulate racing. In the final 3 weeks of the training plan CX races are prescribed as an option on weekends or a specific workout or a race-simulation group ride.

Please note: although the training plan allocates CX skill and barrier practice on certain days, it is up to you to work on this very important component with experienced CX racers and coaches. The plan does not cover specific on-the-bike CX skills training.

Before starting the plan you should have a high level of fitness and have already performed sub threshold and threshold type interval training. Ideally, 2 months+ of regular training should precede this plan.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex7
8:20 hrs 2:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:20 hrs 2:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com