Might just try and divide either climb into 30 second intervals, go as hard as I can for 30 seconds (90% on my heart rate monitor, if I can remember how to set it up…) then rest 30 seconds, then repeat until the top. Descend, repeat. Unless 20s/10s would be better but that sounds messy, I’d spend the whole time looking at my watch!
I don’t doubt the threshold stuff is effective but frankly it looks like it needs more gear and time than I’m willing to commit
HRM isn’t that useful for efforts as short as CX tbh. HR lags behind effort too much. And power meter whilst nice is not needed – no need to spend any money at all – just sweat!
Rate of Perceived Exertion (RPE) is your friend.
Sweetspot(90min pace) ~6.5/10
Threshold(1hr pace) ~= 7.5/10
VO2Max(5min pace) ~8.5/10
Max Sprint (~20s pace) = 10/10
IMO, look for stuff like 30/30 sessions @ 8.5/10, and under/overs to practice recovering at a still quite hard effort.
Day 1 – Short intervals
Day 2 – Threshold: 3 x 15min / 2 x 20min
Disagree with that. Need fresh legs for quality threshold work, and they’ll be anything but fresh after a session of short intervals the day before.