Cross Workouts That Will Push Your Limits

By Kate Hector
Feb 26, 2021

Push your Cyclocross limits with these workouts

Based out of Portland, OR, Team S&M CX is a small team that packs quite the punch. With experienced and emerging talent they shared the workouts that put them and keep them on the podium. Track all your workouts with a Stages Power Meter and Stages Dash and see you cycling improve.

Rider Beth Ann Orton has been racing with Team S&M for 11 seasons. Thats numerous UCI wins and multiple top five and top ten finishes. She shared with us her Off-Road Pyramid Sprint Workout that she does throughout the season, early in the week. In her own words, "They're a great way to push limits and have fun on the bike, while developing the coveted snap! required by cyclocross racing."

Workout 1: Off Road Pyramid Sprint Intervals

These are max effort sprints that should be done off-road or on trail/gravel/mixed surfaces on a slight incline.

Repeat the following 3-4 times.

10-second Sprint

3-minute Rest

20-second Sprint

3-minute Rest

30-second Sprint

3-minute Rest

60-second Sprint

10-minute Rest

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Now don't let Team S&M CX's small stature fool you. They're clearly fostering some of the best talent in the country: enter Clara Honsigner. In 2018 Honsinger became your U-23 Pan American Champion, marking one of the top U23 riders in the world. She shared with us her crushing VO2 max workout.

Workout 2: Clara's Crusher V02

For cyclocross, there’s value in practicing your intervals off-road and in mock competition type scenarios. As such, Honsinger's crusher V02 intervals are best done off-road and on a mock-cx course.

Add This Workout To Your TrainingThe intervals are 4 minutes each with 2-4 minutes of rest in between.