Intermediate (B) Cat 3/4 12 Week Cyclocross Program Heartrate
14 weeks - $99.99
Total Hours: 131
Total Hours: 131
This program is designed for the Intermediate Cyclocross racer looking for thier best Cyclocross season. This program provides a 12 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Heartrate and maximizes the athletes time with an average of 7-11 hrs per week.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Recovery Day
Planned Time: 0:00:00
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids.
Planned Time: 0:00:00
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids.
Workout #2 : Bike
Cyclo-cross starts
Planned Time: 1:30:00
On various surfaces. Practice race starts. Get clipped in and go for 6 x 30-60 sec all out. 5 min recoveries between efforts.
Planned Time: 1:30:00
On various surfaces. Practice race starts. Get clipped in and go for 6 x 30-60 sec all out. 5 min recoveries between efforts.
Workout #3 : Run
Short Jog 2 min
Planned Time: 0:15:00
Walk 5 min, Jog 2 min easy HR should be Z-2 or less, Walk 5 min.
Planned Time: 0:15:00
Walk 5 min, Jog 2 min easy HR should be Z-2 or less, Walk 5 min.
Workout #4 : Bike
Cyclocross Skills
Planned Time: 1:00:00
On cross bike practice skills: mount/dismount, barriers, run-ups, trails...etc. Keep HR zone 3 or lower. Skills not effort today.
Planned Time: 1:00:00
On cross bike practice skills: mount/dismount, barriers, run-ups, trails...etc. Keep HR zone 3 or lower. Skills not effort today.
Workout #5 : Bike
Sweet Spot
Planned Time: 1:30:00
BT: Warmup well then do 3 x 12 min at the top end of your Z-3 and bottom end of your Z-4 HR (5-minute recoveries). Add in 5 x 1 min fast pedaling efforts in a very light gear at 120 rpm (1 min rest) Smooth pedaling. 80-90 rpm.
Planned Time: 1:30:00
BT: Warmup well then do 3 x 12 min at the top end of your Z-3 and bottom end of your Z-4 HR (5-minute recoveries). Add in 5 x 1 min fast pedaling efforts in a very light gear at 120 rpm (1 min rest) Smooth pedaling. 80-90 rpm.
Workout #6 : Run
Short Jog 4 min
Planned Time: 0:15:00
Walk 5 min, Jog 4 min easy HR should be Z-2 or less, Walk 5 min.
Planned Time: 0:15:00
Walk 5 min, Jog 4 min easy HR should be Z-2 or less, Walk 5 min.
Workout #7 : Bike
Recovery spin
Planned Time: 0:45:00
Very easy recovery spin on a flat course. Best on road bike/road wheels. Small chain ring only.
Planned Time: 0:45:00
Very easy recovery spin on a flat course. Best on road bike/road wheels. Small chain ring only.
Workout #8 : Bike
Hill ride-long climbs
Planned Time: 1:30:00
BT: Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs.
Planned Time: 1:30:00
BT: Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs.
Workout #9 : Bike
Group ride, race simulation
Planned Time: 2:00:00
BT: Group Cross ride. Treat parts of this as a race. Ride aggressively. Experiment with race strategies and test yourself.
Planned Time: 2:00:00
BT: Group Cross ride. Treat parts of this as a race. Ride aggressively. Experiment with race strategies and test yourself.