New Workout Builder Format
CX RACE 8 WEEKS/8-12 HOURS
ATHLETE LEVEL: Intermediate
HOURS: 8-12 hours per week
TARGET RESULTS: To maintain your fitness while competing during CX season
ABOUT THE PLAN:
Are you looking to get to make this the best Cyclo-Cross season you’ve ever had? This is your chance! This Hunter Allen Cyclo-Cross training plan will help you get ready for a mud filled fall CX season. I have put together an 8 week plan to help you reach all CX goals this season and give you an extra edge on your competition! This plan is built for the Intermediate cyclist to Cyclo-Crosser and assumes you have been racing and training this season with a solid intermediate level of fitness from cycling. This plan is built for someone with 8 to 12 hours to train weekly. Please note that throughout this plan there are 3 options available for the weekend, so do not get discouraged by the amount of time listed at the end of each week. The total hours at the end of the week include a combination of all options on Friday, Saturday, and Sunday but you will only chose one of the three options on each of those days based on your race schedule. If you are ready to get ahead of your Cyclo-Cross competition this season, this is the plan for you!!
The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand. Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
MS: Building Endurance today! Once warmed up, ride at ENDURANCE (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 45-minute at TEMPO (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
CD: 10 – 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z21, RPE <2).
Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday – Friday, 9am – 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.
If you experience any difficulties or have any questions, please contact us.