Crisscross Intervals

• Cycling
• 2h 16mTime
• 169Stress
• 0.86Intensity
• 75Popularity

About this workout

Crisscross intervals push your VO2 max with intense efforts at 120% FTP, making them a perfect fit for those looking to boost their aerobic ceiling for hill climbs or race kicks. Incorporating these into your routine will enhance your performance on group rides and time trials, giving you that extra edge when it counts.

Workout structure

• 15 min @ 56-75% (56-75w)
• 4X
  • 2 min @ 90% (90w)
  • 18 sec @ 120% (120w)
• 1 min @ 90% (90w)
• 3X
  • 18 sec @ 120% (120w)
  • 2 min @ 90% (90w)
• 18 sec @ 120% (120w)
• 5 min @ 30% (30w)
• 4X
  • 2 min @ 90% (90w)
  • 18 sec @ 120% (120w)
• 1 min @ 90% (90w)
• 3X
  • 18 sec @ 120% (120w)
  • 2 min @ 90% (90w)
• 18 sec @ 120% (120w)
• 5 min @ 30% (30w)
• 2X
  • 5 min @ 120% (120w)
  • 3 min @ 30% (30w)
• 45 min @ 76-90% (76-90w)
• 15 min @ 76-56% (76-56w)