Cyclo-Cross Workout 10/3/2016

Cool temps are here which means only 1 thing.......its CX or Cyclo-Cross season! 

Time to get muddy, legs pumping and of course LUNGS BURNING, its why we love cyclocross after all!!

Here is a short and sweet CX workout to help with the sudden surges and bursts of CX. Designed for outdoors but also works well as an indoor trainer ride.  If CX is not your thing, this is a great Threshold/Sprint workout that every cyclist can benefit from!

Cheers, Wes

 

20-30 Min Warm Up
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8 Min TEMPO or 75-85%FTP....building from low to high in this zone
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CX Set......................X5
3 Min Threshold
:30 Standing Sprint
2:30 REC
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10 Min CD

 

If you are doing this on an indoor trainer then use this Warm Up:

6 Min WU
:30 Spin ups/:60 REC...X6
5 Min WU, build to upper Z2 or 75% FTP