Tempo

2 x 20min Criss-Cross SS

  • Cycling
  • 1h 7mTime
  • 83Stress
  • 0.86Intensity
  • 70Popularity

About this workout

This workout features a classic 2 x 20 format with criss-cross intervals that push your limits at 90% FTP, perfect for building sustained power for those longer climbs or pushing through tough group rides. Use it to enhance your sweet spot performance and maintain a strong pace in your next time trial or race effort.

velocoach

Workout structure

  • 4 min @ 50% (50w)
  • 4 min @ 70% (70w)
  • 3 min @ 85% (85w)
  • 2X
    • 30 sec @ 110% (110w)
    • 30 sec @ 40% (40w)
  • Rest 30 sec @ 110% (110w)
  • 5 min @ 40% (40w)
  • 8X
    • Rest 2 min @ 90% (90w)
    • 30 sec @ 110% (110w)
  • 5 min @ 40% (40w)
  • 8X
    • 2 min @ 90% (90w)
    • 30 sec @ 110% (110w)
  • 4 min @ 40% (40w)