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Cyclocross 10 Weeks to Peak - Advanced - WKO iLevels - FREE webinar! - CX

Browse More Plans

Cyclocross 10 Weeks to Peak - Advanced - WKO iLevels - FREE webinar! - CX

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach

Length

10 Weeks

Plan Description

10 Weeks to Peak Cyclocross - Advanced - iLevels


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


WKO iLevels training plan


Go beyond a plan and get a FREE webinar!

Tim Cusick explains how to use your own data to customize and enhance your training plan, and you get free access when you purchase any of our cyclocross plans. Instructions are provided in the plan.


This is a 10-week CX (cyclocross) plan designed to prepare advanced-level road or mountain bike racers for the demands of CX races. The plan includes many high-intensity, on-bike workouts. Start this plan 10 weeks before your goal race or season kick-off. Each week includes 6-14 hours of workouts, with rest weeks scheduled in. For best results, complete an 8- to 12-week base of training before starting this plan if you haven't raced and trained throughout the summer. If you're coming off a road or MTB race season, take 1 or 2 weeks of rest/transition before starting this plan. As an advanced-level plan, this plan features both block training formats late in the plan and some two-a-day workouts. The plan is intensive and designed to push you to a peak.


This plan uses TrainingPeaks WKO and the Power Duration Curve. Your workout prescription will be individualized based on your data following the PD Curve as you gain fitness. iLevel plans are for the serious, competitive, power-training cyclist. You will need to have a power meter and the TrainingPeaks WKO software.


When performing workouts at higher intensities, we recommend that you refer to the Optimized Intervals report within WKO to find the exact intensity you should do the workout out. The Optimized Intervals report displays the optimal interval intensity for you as an individual, based on your actual training history and abilities.


Many of these new workouts are discussed in Coach Cusick’s FREE WKO webinars. Check them out!


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


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

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest Today

Rest
No detail
Tuesday

FTP 20-Minute FRC/FTP Test

Bike01:15:0075 TSS
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-------
MS1:
5-Minute Hard Effort
This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute FRC/FTP test while really opening up the legs for the test and really dispense the initial freshness to help produce more accurate power in the 20-minute test. Once complete, spin easily for 15 minutes of recovery, working back into your Zone 2 Endurance Zone, and then go on to MS2.
-------
MS2: 20-Minute Time Trial
Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Your FTP is the power average for the 20-minute effort minus 3-5%.
-------
Ride all other time in your endurance zone.
----------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring
Details
Wednesday

CX Easy Run

Run00:10:00
Stretch and loosen up, the complete a 20 minute field run. Easy pace, comfortable, just enough to get HR up 30-40 bpm.
Details

ENDURANCE RIDE W/TEMPO

Bike01:45:00100 TSS
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS1:
1 x 45 Minute Tempo Interval
TARGET: Tempo (iLevel 3)
CADENCE: 1 gear harder/slower rpm than normal self selection; target 75 rpm.
------
MS2:
Ride remaining prescribed time in Endurance Zone
TARGET: Endurance (iLevel 2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring
Details
Thursday

ENDURANCE RIDE W/HIGH CADENCE DRILLS

Bike01:30:0080 TSS
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 min Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (iLevel 2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes alternating high cadence (HC) for 5 minutes (95+ rpm) and self selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring
Details
Friday

Active Recovery

Bike01:00:0025 TSS
You get faster when you're resting and recovering, not when you're working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over iLevel 1 today. Take it easy and look at the scenery.
Details
Saturday

CX Easy Run

Run00:10:00
Stretch and loosen up, the complete a 20 minute field run. Easy pace, comfortable, just enough to get HR up 30-40 bpm.
Details

ENDURANCE W/BURSTS

Bike02:00:00100 TSS
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone. Throughout the ride, complete 10 Attack Sprints of 15-25 seconds in your FRC Zone (iLevel 6)
TARGET: iLevel 2
CADENCE: 85-105 rpm
TERRAIN: Pick a variety of terrains: short climbs, long flats, downhill
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring
Details
Sunday

ENDURANCE RIDE W/FR TEMPO

Bike02:30:00135 TSS
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: iLevel 2
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
-----
MS2: For the last 45-60 minutes of ride, pick up the effort to solid Tempo zone.
TARGET: iLevel 3
CADENCE: 1 gear harder/slower RPM than normal self selection; target 75 RPM.
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring
Details

Saturday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
09:04:00 03:00:00
Day Off x1
—— ——
Strength x1
—— ——
Run x1
00:13:00 00:15:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
09:04:00 03:00:00
Rest Day Off
—— ——
Strength Strength
—— ——
Run Run
00:13:00 00:15:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

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.

View all Training Plans by this Coach
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  • 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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