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CX, watt/HR by Output Cycling


Dan Backhausen, Headcoach @ Output Cycling Denmark

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8 Weeks

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Plan Description

Racing Cyclo-Cross is a blast! You get to be a kid again, ride your bike over stuff, splash in mud puddles, get stuck in mud bogs and of course do some fun racing with your friends! It is fast and intense and you are going to push it in order to beat your competition!

This plan is for the CX/ road/MTB cyclist that wants a great plan and has between 6-12 hours a week to train. This is an intermediate plan and the workouts are tough, challenging and fun and for certain will make sure you are ready to crush in 'cross!

One unique thing about this plan is that it has ‘options’f or each weekend, so that if you are racing on Saturday, or Sunday, not racing at all or racing both days, there is an option for you to follow. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x8
11:46 hrs 2:30 hrs
Race x2
4:00 hrs 2:00 hrs
Run x1
0:36 hrs 0:30 hrs
Strength x1
0:12 hrs 0:15 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
11:46 hrs 2:30 hrs
4:00 hrs 2:00 hrs
0:36 hrs 0:30 hrs
0:12 hrs 0:15 hrs
Day Off
—— ——

Training Load By Week

Dan Backhausen

Output Cycling Denmark

At Output Cycling the motto is always "train smart, train hard - and rest a lot" ;-) The main focus is optimizing benefits for effort in all aspects of the athletes plan. Athletes are assigned a personal coach who, in addition to the actual training, factors in the athlete’s work and personal life for long-term success in reaching the defined goals. Subscriptions include video-conferences, daily feedback and plan adjustments and is just some of the tools used timing the ahtletes performance.

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