Cross Country — Level 3
MTB cross country (XCO) plan
Days: Tuesday, Wednesday, Thursday, Saturday, Sunday.
For the rider who already starts well and survives lap 2, and needs lap 5. The one racing a season, not a single race.
When you buy, you unlock the week-by-week calendar with every workout.
How it's built
You get Week 0 through Week 9: the optional transition, the 8 work weeks and the closing week.
- Week 0 — transitionOptional
Just finished another plan from the collection? Do Week 0. Coming off rest, vacation, or unstructured riding? Skip it and start at Week 1.
- Weeks 1 to 8 — the plan8 weeks
The full work block, day by day, with warm-up, main set, cool-down and goal.
- Week 9 — wrap-upIncluded
Plan wrap-up and instructions for what's next: how to evaluate what you gained and what to do after.
Prerequisite
Base + Cross Country Level 1 + Level 2.
What's included
- 8 weeks
- Days: Tuesday, Wednesday, Thursday, Saturday, Sunday
- Intensity by %FTP, with feel (RPE) as backup
Example (Week 1): The late attack — 25 min warm-up, 30 min of race simulation (20 s @ 130% every minute, the rest at 90–95%), then with no pause 2 min all-out and 6 min at max sustainable. 12 min Z1. The final 6 are the exercise.
How it works
- 1. You buy the plan (one-time payment).
- 2. Your account is created and you unlock the week-by-week calendar.
- 3. Every day you see your workout in plain language: warm-up, main set, cool-down and goal. Intensity by feel.
- 4. You mark the day as done and keep moving forward.
Other recommended plans
Other riders at your level also train with these.