4 rounds of
-Squat Jumps: x 5
-Box Jumps: x 5
-Split Squat Jumps: x 5
Take a full 1- 2 min rest between sets
Warm up 10 - 15 mins building to zone 2
MS: 2 x 7 min 30/30s with 5 min rests
30 sec on hard attacking interval, 30 sec easy spinning. Repeat continuously for 7 mins.
Rest 5 mins easy spinning and repeat.
Ride 10 - 15 mins in zone 2/3
Cool Down 5 - 10 mins
Warm U 15 min as follows:
5 min easy spin,
6 min ramp to Best Effort
MS1: 6 min alternate 30 sec Standing, 30 sec seated. Practice accelerating 5 - 10 rpms immediately after you sit down
MS2: 7 x 3 min Heavy Gear Grinds
3 mins in Z3/Z4 at 60 -70 rpms.
Spin in zone Z2/Z3 for 3- 5 mins in between.
Finish with 1 more set of 30 sec standing 30 sec seated.
C/D: If you have extra time ok to add more endurance to end of this session
Ride your CX bike nice and easy to a short hill or set of stairs. Dismount at bottom of hill and do 20 jumping jacks before starting the main set
MS: 2 sets of 5 x 20 second Hill Repeats
Run at 85% Race Pace up the Hill for 20 secs (no bike - leave it at the bottom!)
WALK down the hill
Repeat 4 more times for the 1st set
Spin easy 10 mins and do another 20 jumping jacks before the second set.
5 x 20 sec 85% hill repeats
Spin Home and Roll out your Legs and stretch
1-3 rounds of Walking Planks (10 - 15 steps) 15 trunk twists 15 dead bugs 10 - 15 wall slides.
60 Minutes. Goal today is get out and do a cross specific ride. You're not trying to ride hard, but you are riding that cross bike over terrain that mimics your local cross race course
Durring the ride - find some obstacles and do 6-8 practice sets over them.
The rest of the time you're riding at high cadence and moderate load on a cross specific course (find a park, find some sand, find some short hills...)
When you get home be sure to do the OTB core work!
This levels for this plan are based on either your Functional Threshold Heartrate (FTHR) or your Functional Threshold Power (FTP) if you already know this information you can skip this test and enjoy one more day of unstructured riding.
For full protocol and links to zone calculator,
are attached - click on the paper clip above for instructions.