XC Mountain Bike Race Simulation, 5 Laps
A hard start loop and five 8-minute laps with climbs above threshold and short punches, the effort pattern of a cross-country MTB race.
- Duration
- 1 h 12 min
- Effort
- 88
- 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-upAnaerobic Short opener | 15 s | 130-150% FTP90-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 45 s | 55-65% FTP65-78% HRmax |
| 4 | IntervalAnaerobic Start, fight for position | 1 min | 125-140% FTP90-100% HRmax |
| 5 | IntervalVO2max Hold your position on the start loop | 2 min | 110-120% FTP92-98% HRmax |
| 5 ×Repeat these steps | |||
| 6.1 | IntervalThreshold Climb, steady above threshold | 3 min | 102-110% FTP87-93% HRmax |
| 6.2 | IntervalAnaerobic Punch over the top | 20 s | 130-150% FTP90-100% HRmax |
| 6.3 | IntervalTempo Descent, recover on the move | 100 s | 75-85% FTP78-85% HRmax |
| 6.4 | IntervalAnaerobic Short punch | 20 s | 130-150% FTP90-100% HRmax |
| 6.5 | IntervalSweet spot Technical riding, steady | 2:40 min | 80-90% FTP83-88% HRmax |
| 7 | Cool-downRecovery Easy spin, let the legs settle | 12 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Cross-country mountain bike races start very fast, then settle into laps with climbs above threshold and descents where you recover only a little. This session follows that pattern. A 3 minute start loop at 110 to 140% of FTP is followed by five laps of 8 minutes. Each lap has a 3 minute climb at 102 to 110%, two short punches at 130 to 150% and technical riding at 75 to 90%, where you recover on the move.
The hard start trains you to secure a good position without wrecking the rest of the race. The laps work on threshold and VO2max power with incomplete recovery, the core demand of cross-country racing.
The session is for experienced riders in the build and peak phases. Indoors, use slope mode or resistance mode. Outdoors, ride it on your local cross-country loop. Keep the descending parts honest, since they are not full rest.
Tips
- Ride the start hard, then settle within the first lap.
- Keep the cadence up on the climbs.
- Eat and drink before the race block, since the laps leave little chance for it.
Good forMountain bike
Season phaseBuildPeak