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Cyclocross Training Plans
Select one of the specific plans below or view all Cyclocross Plans. All plans can be imported directly into your TrainingPeaks workout calendar to analyze and track your progress as race day approaches.
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Once you have completed this plan, you will be ready for my Race season plans.
This plan is built for the beginner to CX, and that has some basic level of fitness from cycling. If you are a recreational/fast enthusiast, then you are also perfect for this plan.
This plan is for someone with 6-10 hours of training time per week. (Note: some of the weeks will show more time, but that's because you have multiple workout choices on some days).
If you want to be ready for Cross season, then this is the plan for you!!!!
by Hunter Allen 10 weeks $99.95
Once you have completed this plan, you will be ready for my Race season plans.
This plan is built for the intermediate cyclist in CX, and that has a solid level of fitness from cycling. If you are a recreational/fast enthusiast, then you are also perfect for this plan.
This plan is for someone with 8-12 hours of training time per week. (Note: some of the weeks will show more time, but that’s because you have multiple workout choices on some days).
If you want to be ready for Cross season, then this is the plan for you!!!!
The Time-Crunched Cyclist Programs were initially tested and proven as cyclocross training programs before they were expanded to become the programs published in “The Time-Crunched Cyclist”. Cyclocross is just about the perfect application for the time-crunched methodology, as the fitness created by the program matches the demands of cyclocross racing perfectly. As time-crunched training programs, these schedules consist of only four workouts per week and a maximum of 7 hours on the bike (all but 1 week is 6 hours or shorter). The programs leverage the proven high-intensity training methods featured in “The Time-Crunched Cyclist” book by Chris Carmichael and Jim Rutberg, tweaked to focus more on optimizing power and performance for cyclocross.
The Time-Crunched Climber Programs are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
New Cyclocross Program
If you’ve been riding fewer than five years and you struggle to keep up when the group ride or race peloton reaches the climbs, this is the program you should choose. The weekly workload is more appropriate for cyclists who have fewer years of miles in their legs, meaning it’s slightly lower than the Experienced Climber program. The progression also spends a little more time on lactate threshold workouts before moving on to harder efforts. There will be some riders, especially those who have been riding 3-4 years, who may be able to handle the workload of the Experienced Climber program, but we encourage you to use the New Climber program at least once before you decide to complete the harder one.
This program features 4 workouts per week (2 weekday, 2 weekend) and a maximum of 7 hours a week on the bike. The majority of the 11 weeks in the program feature fewer than 6 hours of training, and there are only three weeks that reach 6:30 and 7:00. The program’s progression builds through the first 8 weeks, and then there is a 3-week period during which the workouts are designed to enable you to ride at your best during these weeks. The Time-Crunched Training Programs are more intense than most programs, and generate more overall fatigue than other programs of similar duration. We recommend taking a recovery week after the program ends, followed by 4 weeks of moderate-intensity, aerobic endurance building rides before either restarting this program or any other Time-Crunched Athlete Training program.
