This is a 12 week CX (Cyclocross) plan for advanced level road or MTB racers to prepare for the short efforts of CX races. The plan includes many high intensity on bike workouts, core strength for balance and agility,running and dismount/mount practice.
Start this plan 12 weeks before your goal race.
Each week is 6-9 hrs worth of workouts, every 4th week is a rest week.
For best results, before starting this plan, a 8-12 week base should be completed. If coming off a road or MTB race season, allow for 1 or 3 weeks rest/transition before starting this plan.
Plan is designed to start on a Monday with longer workouts on weekends.