Cyclocross Specific Interval Workout

A light bike doesn't replace good fitness.

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savechief
Posts: 354
Joined: Wed Aug 31, 2011 2:36 am

by savechief

I was thinking of doing the following

8 minute warmup (60% FTP)
1 minute start simulation (from a standstill, as hard as possible)
2 minute recovery (80% FTP)
8 x 30 second intervals (150% FTP, 30 second recovery between intervals at 95% FTP)
4 minute rest between sets (60% FTP)
8 x 30 second intervals (150% FTP, 30 second recovery between intervals at 95% FTP)
8 minute cooldown (60% FTP)

38 total minutes
9 minutes at 95% FTP
8 minutes at 150% FTP

Thoughts?
Time VXRS Ulteam (7.16 kg)
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Asymptotic
Posts: 253
Joined: Mon Jul 11, 2011 11:06 am
Location: North Adelaide, South Australia

by Asymptotic

Pretty good, 20-30 second all out sprints with the same recovery time are bang on to simulate racing efforts. Could perhaps add some 3 min VO2 max efforts as well. The start simulation is a good idea.

You also probably know too well that increasing your power by 20% over a few months means nothing if you can't mount/dismount as quickly as everyone else too ;)
Norwood & Adelaide Uni CC

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olebole
Posts: 137
Joined: Thu Mar 31, 2011 3:42 pm

by olebole

95% FTP recovery? Are those even doable? 4min @ 122% with over/under efforts.
Other than that it looks pretty decent. Maybe do 2-3 of the 30s running?

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