12 Week (CX) Cyclocross Race Plan - Intermediate & Masters
12 Week (CX) Cyclocross Race Plan - Intermediate & Masters
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Cyclocross races are typically won or lost through your ability to sustain short HARD efforts, so it's time to get the body ready with a plan designed with the right mixture of high-intensity work that will challenge and prepare you for the demands of the season!
Our 12-week plan will progressively build your fitness and help you achieve your season goals through race-specific interval workouts. This is the perfect plan for those athletes who have ~10 hours a week to train and want to arrive race-ready for the CX season ahead!
With a focus on driving up FTP, VO2max, durability, and race-specific intensities! This plan will put you in top form and make your competition wonder how you left them in the dust!
Includes "mobility bites," short 5-minute routines based on NSCA's Corrective Exercise Training!
I also invite you to email me with any questions about the initial scheduling or start-up of this plan. See plan notes.
About BonkWerx Endurance Sports Coaching:
With over 30 years of endurance sports experience, BonkWerx offers personalized coaching programs for cyclists and multi-sport athletes from beginners to elite. We also provide metabolic performance testing (VO2max, lactate), bike fitting, run gait, and swim motion capture analysis services. Our focus is on scientifically based and athlete-centric methods that are dedicated to helping every athlete reach their potential.
For more info, contact us at www.bonkwerx.com
How it Works
Load Your Plan
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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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
08:12:00 | 03:00:00 |
|
Strength
x4
|
01:15:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
08:12:00 | 03:00:00 | |
|
|
01:15:00 | 00:30:00 |
Training Load By Week
- 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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$106.24 USD for the first year, billed yearly.