Intervals for Cross Country MTB

• This plan will put you on the start line prepared to crush some massive climbs!
• Tempo, SS & Threshold intervals during the week + group rides and/or harder efforts on the weekend

Whether it's Strava PR's or a race with some serious vertical gain, this six week climbing training plan will put you on the start line well prepared. You'll start with a 20min Field Test to set your Functional Threshold Power and Heart Rate, then use your training zones to ride just hard enough to get faster & stronger without burning out so you can go hard again the next day! That means lots of Tempo and Sweet Spot as well as Threshold intervals during the week and group rides or other harder efforts on the weekends. 

• Increases your ability to accelerate out of corners, recover, and repeat 
• Sweet Spot, VO2, the diabolical Tabatas and of course, Sprint workouts

Get ready to dive into corners and come out sprinting with this 6-week criterium interval training plan! Short full gas anaerobic interval work is balanced with endurance miles to make you super fast! You'll be increasing your ability to accelerate out of corners, recover, and repeat with Sweet Spot, VO2, the diabolical Tabatas and of course, Sprint workouts! You'll start and finish the 6 weeks with a Field Test to set your training zones via the included FasCat Wattage and Heart Rate Zones Sheet. This way you'll be sure to ride at the correct efforts and you can measure your improvement too!

• Perfect  Plan for Those with Less Training Time, starts at 15 minutes per day
• VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot

No matter which plans you choose, you'll 'enjoy' all the nastiness that makes Phil faster: VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot work specific to a plan customized for Strava segments greater or less than 15 minutes. You'll perform a Strava "Field Test" at the beginning, middle and the end of the plan so you can measure your improvement and get that PR and/or KOM/QOM.

As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more. Check out the Strava PR Training Tip in Outside Magazine written by Coach Frank!

• Increase your functional and race-specific power output
• Includes Sweet Spot, VO2, Anaerobic, Threshold 

Our Six-week Road Racing Interval Training Plan will increase your functional and race-specific power output. This road focused training plan includes Sweet Spot, VO2, Anaerobic, Threshold and Sprint Intervals built specifically for the hardest road races.  Annnnnd to really get fast, we add the diabolical Tabatas for stepping up on the podium!

Intervals and riding hours progress through the 6 weeks and there’s recovery built in too. We’ve included the FasCat Wattage and Heart Rate Zones Sheet with a Field Test that you’ll do before and after so you can measure your improvement and keep your training zones accurate! And that makes following this plan with your smart trainer even better!