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Elite/Expert/Advanced (A) Cat 1/2/3 12 Week Cyclocross Program Heartrate

Author

Ryan Gamm

No Ratings

Length

14 Weeks

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.

Plan Description

This program is designed for the Advanced Cyclocross racer looking for thier best Cyclocross season. This program provides a 12 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Heartrate and maximizes the athletes time with an average of 8-12 hrs per week.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:27 hrs 3:00 hrs
0:37 hrs 0:30 hrs
—— ——
1:32 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
7:27 hrs 3:00 hrs
0:37 hrs 0:30 hrs
—— ——
1:32 hrs 2:30 hrs

Sample Day 1

1:30:00
Cyclo-cross starts

On various surfaces. Practice race starts. Get clipped in and go for 6 x 30-60 sec all out. 5 min recoveries between efforts.

Sample Day 1

0:15:00
Short Jog 2 min

Walk 5 min, Jog 2 min easy HR should be Z-2 or less, Walk 5 min.

Sample Day 2

1:30:00
Cyclocross Skills

On cross bike practice skills: mount/dismount, barriers, run-ups, trails...etc. Keep HR zone 3 or lower. Skills not effort today.

Sample Day 3

1:30:00
Sweet Spot

BT: Warmup well then do 2 x 20 min at the top end of your Z-3 and bottom end of your Z-4 HR (5-minute recoveries). Add in 5 x 1 min fast pedaling efforts in a very light gear at 120 rpm (1 min rest) Smooth pedaling. 80-90 rpm.

Sample Day 3

0:15:00
Short Jog 4 min

Walk 5 min, Jog 4 min easy HR should be Z-2 or less, Walk 5 min.

Sample Day 4

1:00:00
Easy ride

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 5

1:30:00
Hill ride-long climbs

BT: Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs.

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