Cyclocross Race Simulation, 6 Laps
A hard start and six 6-minute laps of surges, short climbs and fast sections near threshold, the constant changes of a cyclocross race.
- Duration
- 1 h 09 min
- Effort
- 95
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | Warm-upSprint Acceleration at 80% | 10 s | 140-170% FTP85-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 110 s | 55-65% FTP65-78% HRmax |
| 4 | IntervalSprint Start sprint, take your position | 20 s | 160-220% FTP85-100% HRmax |
| 5 | IntervalAnaerobic Hold your position | 70 s | 120-135% FTP90-100% HRmax |
| 6 ×Repeat these steps | |||
| 6.1 | IntervalSprint Corner exit, hard surge | 20 s | 150-180% FTP85-100% HRmax |
| 6.2 | IntervalThreshold Fast and smooth | 40 s | 95-105% FTP87-93% HRmax |
| 6.3 | IntervalAnaerobic Short climb, punch it | 30 s | 120-140% FTP90-100% HRmax |
| 6.4 | IntervalThreshold Steady, technical section | 90 s | 90-100% FTP87-93% HRmax |
| 6.5 | IntervalSprint Remount and accelerate | 20 s | 150-180% FTP85-100% HRmax |
| 6.6 | IntervalSweet spot Recover on the move | 40 s | 85-95% FTP83-88% HRmax |
| 6.7 | IntervalVO2max Power section, push | 1 min | 105-115% FTP92-98% HRmax |
| 6.8 | IntervalSweet spot Finish the lap | 1 min | 85-95% FTP83-88% HRmax |
| 7 | Cool-downRecovery Easy spin, let the legs settle | 12 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Cyclocross races are ridden close to the limit from start to finish, with constant changes of pace out of corners, over barriers and up short climbs. This session copies a race of about 40 minutes. After a hard 90 second start you ride six laps of 6 minutes. Each lap contains two short surges at 150 to 180% of FTP, a 30 second climb at 120 to 140% and a 1 minute effort at 105 to 115%, with the rest of the lap at 85 to 105%.
There is no easy riding inside the race block, so heart rate stays high throughout. The session trains anaerobic capacity, threshold power and the ability to recover while still riding hard.
It is for experienced riders in the build and peak phases of a cyclocross season. Indoors, resistance or slope mode feels more natural than ERG mode for the surges. Outdoors, ride it on a cyclocross course or a grass loop. Keep two easy days after it.
Tips
- Ride the first lap slightly below target, since the start already took a lot.
- Stand up for the surges as you would out of a corner.
- Drink before the race block, since there is no time for it later.
Season phaseBuildPeak