Intermediate (C) Cat 4/5 12 Week Cyclocross Program by Wattage
14 weeks - $99.99
Total Hours: 134
Total Hours: 134
This program is designed for the Beginner 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 Wattage as % of FTP and required user to have a valid FTP established at the start of the program. This program maximizes the athletes time with an average of 6-10 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: 1:15:00
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: 1:15:00
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 wattage at 75% of FTP or lower. Skills not effort today.
Planned Time: 1:00:00
On cross bike practice skills: mount/dismount, barriers, run-ups, trails...etc. Keep wattage at 75% of FTP or lower. Skills not effort today.
Workout #5 : Bike
Sweet Spot
Planned Time: 1:30:00
BT: Warmup well then do 3 x 10 min at 88-94% of FTP (5-minute recoveries). Add in 5 x 1 min fast pedaling efforts in a very light gear at 120 rpm at 88-94% of FTP (1 min rest) Smooth pedaling. 80-90 rpm.
Planned Time: 1:30:00
BT: Warmup well then do 3 x 10 min at 88-94% of FTP (5-minute recoveries). Add in 5 x 1 min fast pedaling efforts in a very light gear at 120 rpm at 88-94% of FTP (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
Easy ride
Planned Time: 1:00:00
Ride Easy at less than 60% of FTP. Flat course. Low effort--light on pedals. Comfortably high rpm.
Planned Time: 1:00:00
Ride Easy at less than 60% of FTP. Flat course. Low effort--light on pedals. Comfortably high rpm.
Workout #8 : Bike
Hill ride-long climbs
Planned Time: 1:30:00
BT: Hilly course with long climbs. Stay at 75-103% of FTP 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 at 75-103% of FTP on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs.
Workout #9 : Run
Short Jog 6 min
Planned Time: 0:15:00
Walk 5 min, Jog 6 min easy HR should be Z-2 or less, Walk 5 min.
Planned Time: 0:15:00
Walk 5 min, Jog 6 min easy HR should be Z-2 or less, Walk 5 min.