Tempo

3 x 20min Criss-Cross SS

  • Cycling
  • 1h 32mTime
  • 116Stress
  • 0.87Intensity
  • 296Popularity

About this workout

This workout features a classic criss-cross structure, pushing your limits with 3 sets of 8×2 minute efforts at 90% FTP, perfect for building tempo endurance and improving your ability to sustain efforts during group rides and racing scenarios. Ideal for those looking to boost their FTP without overcooking, it’s a solid mid-week staple that delivers high returns on your training investment.

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)
  • 5 min @ 40% (40w)
  • 8X
    • 2 min @ 90% (90w)
    • 30 sec @ 110% (110w)
  • 4 min @ 40% (40w)