Criss-Cross Tempo Long

• Cycling
• 2h 0mTime
• 135Stress
• 0.82Intensity
• 15Popularity

About this workout

This criss-cross tempo workout features sustained efforts at 100% FTP, making it a classic choice for building your threshold power while improving your ability to hold pace during long climbs or tough group rides. Perfect for time-crunched cyclists, this session delivers solid training returns without overcooking your legs, making it an essential part of your SST long routine.

Workout structure

• 10 min @ 50-70% (50-70w)
• 5 min @ 70% (70w)
• 5 min @ 87% (87w)
• 5 min @ 90% (90w)
• 5 min @ 50% (50w)
• 3X
  • 3 min @ 100% (100w)
  • 3 min @ 85% (85w)
• 10 min @ 50% (50w)
• 3X
  • 3 min @ 100% (100w)
  • 3 min @ 85% (85w)
• 10 min @ 50% (50w)
• 3X
  • 3 min @ 100% (100w)
  • 3 min @ 85% (85w)
• 5 min @ 75% (75w)
• 5 min @ 70% (70w)
• 6 min @ 60% (60w)