Threshold

CRISS CROSS GCN 2X15'

  • Cycling
  • 1h 30mTime
  • 96Stress
  • 0.80Intensity
  • 261Popularity

About this workout

The Criss Cross GCN 2x15 workout features two sets of high-intensity intervals that push you to your threshold with 4 × 3-minute efforts at 100% FTP, ideal for improving your performance in weekly group rides and time trials. This classic HIIT workout is perfect for developing the sustainable power you need for those crucial moments in a race.

rubescus

Workout structure

  • 20 min @ 65% (65w)
  • 4X
    • 3 min @ 100% (100w) 90 rpm
    • 30 sec @ 110% (110w)
  • 10 min @ 50% (50w)
  • 4X
    • 3 min @ 100% (100w) 90 rpm
    • 30 sec @ 110% (110w)
  • 10 min @ 50% (50w)
  • 6X
    • 1 min @ 70% (70w) 100 rpm
    • 1 min @ 60% (60w) 80 rpm
  • 10 min @ 50% (50w)