Cyclocross - CX and SSCX races and training

whats a typical training regime/session for cross? 1 hour FTP? lol

Cross requires three core attributes;

1. The ability to ride at around your threshold heart rate for an hour
   
2. Being able to handle repeated efforts as you accelerate out of corners, ride up short climbs etc.
   
3. Have good technical skills that allow you to carry speed through corners, up short hills and over obstacles.
   
   

I'm still trying to perfect my training, but it tends to involve building a good aerobic base over the summer, so lots of FTP-type raising intervals, then adding more cross specific sessions in late summer and into the autumn, so Tabata protocols, seated sprints, over/unders etc.

You'll probably get the quickest gains from 3 though, so work on your off road skills, like cornering at speed, slow cornering, dismounting and remounting drill and bunnyhopping for the lols.