CYCLOCROSS: CX 12 Weeks/12-15 hrs. Intermediate Riders by Hunter Allen - Power, Heart Rate

This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an additional week at the beginning of this plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This is for the intermediate rider with 12-15 hours a week to train. Note that on the weekends (Friday - Sunday) you will have multiple workouts listed. You need to choose ONE option based on your race schedule. Also note that because of the options, your time listed at the end of the week will appear higher. You have the fitness background and the understanding of cross but aren't ready for the elites yet. This is similar to the elite plan in terms of the workouts,but the intensity and volume has been reduced to make sure you can get the work done and not be too sore the next day. For an active road racer if you are a Category 4 and above this is a good plan for you or for a mountain biker if you are novice and above this is also applicable. Complete with cross-training workouts made to prep you for the unique demands of CX, this plan has it all. Time to get muddy. Fast.

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