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Zwift Crit and CX HIIT Plan - 12 Weeks to Victory - Coggan Classic Zones - Criterium, Cyclocross

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Zwift Crit and CX HIIT Plan - 12 Weeks to Victory - Coggan Classic Zones - Criterium, Cyclocross

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Zwift Crit/Cyclocross 12-Week Base Training Plan


Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with BaseCamp


WKO structured training plan


Train with the coach of national and world ITT champion Amber Neben! This 12-week criterium and cyclocross base plan uses classic training levels and is designed for the serious competitive cyclist. Includes power, heart rate, and perceived exertion. The workouts can be used in the traditional format or as structured workouts, which load directly to Zwift or other devices (Garmin, ErgVideo, CompuTrainer, TrainerRoad, and more) so you can see your workout and interval numbers right on your screen.


Plan overview

This indoor cycling training plan has been designed to give you a simple, predictable, progressive approach to building your aerobic fitness and muscular endurance and raising your general efficiency through pedaling drills. This plan features a hefty dose of Tempo and Sweet Spot Intervals and a mix of high cadence drills to develop a strong aerobic base while improving your muscular endurance, stamina, and fatigue resistance. In the later phase of the plan, force work is introduced to help build strength.


HIIT stands for High Intensity Interval Training. As the name suggests, it is a form of interval training which uses short periods of high-intensity, anaerobic exercise followed by shorts periods of recovery. The length of the high-intensity intervals ranges from between five seconds to eight minutes, while recovery periods are normally (but not always) equal to the length of the intensity.


Included with your plan:
- User guide
- Testing protocol
- Coaching comments and tips
- Free strength training routine from Menachem Brodie


Need help loading your structured works to Zwift or other devices?
Click here to read instructions.


We've got more plans!


Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type.


In addition to his coaching experience, Tim is the TrainingPeaks WKO product leader and the founder of BaseCamp.


Questions?


Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email us directly.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:28:00 02:30:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
05:28:00 02:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tim Cusick

BaseCamp

Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader.

As a coach, he’s compiled an impressive history of success and jerseys. His approach to coaching peak performance focuses on the whole athlete and the components of success for the whole athlete. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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.

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