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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.


Tim Cusick - Coach of World and National Champions

All plans by this Coach
No Ratings


12 Weeks

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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 Velocious Cycling Adventures

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:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips

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

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 and click here for a comparison chart of his major plans.

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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:28 hrs 2:30 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
5:28 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

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey:

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