3 Kinetic Cycle Coaching Criss Cross Aerobic Sliders

• Cycling
• 54mTime
• 66Stress
• 0.85Intensity
• 20Popularity

About this workout

This workout features a tough main set of criss-cross intervals that build your anaerobic kick and lactate tolerance, perfect for closing gaps during intense group rides. It's a solid choice for developing that explosive punch needed for race day or hard climbs.

Workout structure

• Warm-Up 10 min @ 35-55% (35-55w)
• 3X
  • Active 10 sec @ 250% (250w)
  • Rest 20 sec @ 55% (55w)
• 4X
  • Active 2:40 min @ 88% (88w)
  • Rest 20 sec @ 108% (108w)
• Active 2:50 min @ 88% (88w)
• Active 2 min @ 55% (55w)
• 3X
  • Active 10 sec @ 250% (250w)
  • Rest 20 sec @ 55% (55w)
• 4X
  • Active 2:40 min @ 88% (88w)
  • Rest 20 sec @ 108% (108w)
• Active 2:50 min @ 88% (88w)
• Cooldown 10 min @ 55-35% (55-35w)