JeffOYB

I guess it would be 20 reps of 2 mins. Hmmm... That sounds like cyclocross! So you're saying the best way to get faster in CX is to do a lot of hot half laps and rest a bit between em?

My standard workout is like 6 laps of a 5 minute course. ...A warmup, a medium, 2 hots, and a cool-down. No biggie! Our courses aren't very interesting. And I'm usually by myself.

I could convert that to sometimes doing a dozen hot half laps w little cool-off's b/w em.

Still, I'm thinking there might be a faster way to get power for CX than by doing hot-laps.

I can see that really boosts my aerobic -- especially when I throw in a cpl sets of barriers.

I don't need any skills help. Mine are already good.

I'm looking for power. And also speed, snappiness out of corners. A burst for a sprint -- I'm always getting nipped at the line.

For power I'm still thinking stair-running. For speed, probably speedwork on the bike is the only hope. 5-10 good wind-up jumps w full rest b/w.