Zwift Crit and CX HIIT Plan - 12 Weeks to Victory - Coggan Classic Zones - Criterium, Cyclocross
Zwift Crit and CX HIIT Plan - 12 Weeks to Victory - Coggan Classic Zones - Criterium, Cyclocross
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
Zwift Crit/Cyclocross 12-Week Base Training Plan
Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with BaseCamp
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
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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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 | |
|---|---|---|---|
|
|
05:28:00 | 02:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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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