Crush the fast starts at your next race or hammerfest with these three explosive interval workouts. – By AC Shilton

OVER-UNDER

Warm up with 20 minutes of easy spinning at a rate of perceived exertion (RPE) of 3 to 4 on a scale of 1 (very light effort) to 10 (maximum). Push yourself to right above lactate threshold (RPE of 8) for one minute – you should be able to say only three or four words at a time. Then ride for one minute just below threshold; you should still be working hard, at an RPE of 7. Spin easy for eight minutes between sets.

DRESS REHEARSAL

Set up a loop course on dirt that takes five to seven minutes to complete. Include obstacles, and even a makeshift (or imaginary) singletrack section. Designate the start line, then sit on it for two minutes, as you would before a race. Sprint off the line, going all out for 30 seconds. Then, settle into your race pace: a hard but sustainable effort (RPE of 6 or 7). Do five laps, with five minutes of rest, plus the two minutes of sitting on the start line, between each. You can also do this drill on the road: start from a standstill, sprint for 30 seconds, then settle into race pace.

SIT AND SUFFER

To build pure power, find a hill that takes you three to four minutes to climb. As you approach the base, shift into a hard gear so that you can stay seated and grind, with your cadence at around 50rpm max. Use the descent to recover, then head back up again. Do eight reps. Beginners, find a three-minute-long climb; advanced riders, do a four-minute-long ascent. (Flatlanders can do this on a trainer set to max resistance to replicate the hill.)

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