4 week Cyclocross In-Season Plan

Browse Training Plan Store

Back to Plan Details

4 week Cyclocross In-Season Plan


Drew Christopher

All plans by this Coach


4 Weeks

Typical Week

10 Bike, 1 Day Off, 2 Run

Longest Workout

3:30 hrs

Plan Specs

cycling cyclocross

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


This plan is designed to be used in the midst of the cyclocross season. There are more rest days and lower volume than a pre-season or early season plan. The total hours look larger because of days with racing versus training options, For this plan, it will be up to you to adjust for training days versus race days on the weekends (or if you have a mid week series). There are workout or race options on both days, you can just ignore or delete the thing that is not applicable for you. The weekly hours are approximately 10 per week on the bike and 1 hour per week of cross training.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 15:21

Drew Christopher

Inspired Training Center

Thanks for being here!

I am a cycling coach focused on working with athletes in all Road (Road Race, TT, & Criteriums), Track, Cyclocross, and Gravel disciplines of the sport. My priorities are outside the realm of just building training plans. More importantly, the riding skills, racing tactics, bike handling, and balance with other aspects of life on a whole are what produce effective and skilled bike riders. It's about building towards what is sustainable, not just what is attainable.

Sample Day 1

Afternoon Spin

This can be done outside or on the trainer. Really easy pedaling in Z1 HR. Z2 max. Just getting the legs spun out as part of an easier week or pre-race preparation.

Sample Day 2

Threshold Setter

Easy warm up.
During the first hour:
5 x 1 min high cadence (110+ rpm), 1 minute Rest in Between.
Then do 3 x 3 min at Power Zone 4 with 5 min rest in between.
Then do 2 x 30 seconds all out pace, Power Zone 5/6
And finally one more set of 5 x 1 min high cadence (110+ rpm) with 1 minute rest.
Then, roll to a steady climb to start a 20 minute all out effort. Pace yourself well by not going too hard in the first few minutes of the effort and trying to empty the tank by the end of the 20 minutes. You can gauge power and heart rate based off your current zone 4s but most importantly you should be gauging your perceived effort as all out for that timeframe.
Finish your ride with a nice easy spin down and remember to drink well and eat throughout the whole ride.

Sample Day 3

Cross Prep Run

EASY, EASY, EASY. This is a run specific to your cross racing. Do not worry about distance. Walk at least 5 minutes of the total time. This can be as simple as going around the block 2 or 3 times.

Sample Day 4

Anaerobic Intervals 40-20's 2 Sets

Here is a good ride to do on the road or on a trainer.
10-15 warm up. Zone 1-2
Then do 2 sets of these. Alternate between being seated and being out of the saddle.
40 seconds ON all out. Max Zone.
20 seconds OFF Recovery Zone 1, Super Easy.
10 minutes rest in between sets.
Finish the ride spinning easy the last 10-15 min

Sample Day 5

Pre Race Openers

Nice warm up at comfortable cadence and speed for Z1-Z2. Then do 5 sets of 1 minutes 110+ RPM with 1 minute regular cadence in between. Ride in Z1-Z2 for 10-15 minutes. Repeat the 5 sets of 1 minutes high cadence 1 minute rest. Cool Down.

Sample Day 6

Weekend Cross Race

Concentrate on being smooth throughout your race. Look through the turns and let your body follow your eyes. Stay on top of your gearing in and out of corners so you can maintain speed. And remember that technique is more important than raw speed at any given point in a cross race.

Sample Day 6

Low Cadence Force Pedaling

Throughout the ride today, use the big chain ring and a gear that allows only about 50-60 rpm. Staying seated, drive pedal down at max effort for 12-15 revolutions of cranks (count only 1 leg). Start a new one every 5-8 minutes. These efforts are short enough where you should not see your HR spike much out of Zone 3. The rest of the ride should be HR Z2 and normal pedaling cadence.

$25.00 - Buy Now