Originally Posted by
Blue Cord
Anyone have a good link for beginning intervals, I need to do some more reading into the subject as all roads are pointing that way.
The Time Crunched Cyclist (
http://www.amazon.com/The-Time-Crunc.../dp/193403083X) has a variety of very good structured interval training programs including one specific to CX. But as a beginner, pretty much any set of short duration (less than 3min effort) intervals with no less than a 1:1 effort to rest ratio a few times a week will produce near-term results.