Anaerobic

N2. CrissCross

  • Cycling
  • 1hTime
  • 92Stress
  • 0.96Intensity
  • 42Popularity

About this workout

CrissCross is a punishing anaerobic workout designed to build your kick for closing gaps and enhance your raw sprinting power with short, intense intervals. Perfect for race day preparations or those gnarly group ride surges, it pushes your limits while improving lactate tolerance.

alfagamma

Workout structure

  • 1 min @ 60% (60w)
  • 1:30 min @ 70% (70w) 85 rpm
  • 1 min @ 86% (86w) 95 rpm
  • 1 min @ 100% (100w) 100 rpm
  • 30 sec @ 110% (110w) 110 rpm
  • 1:30 min @ 56% (56w) 115 rpm
  • 10 sec @ 150% (150w) 85 rpm
  • 1 min @ 56% (56w)
  • 10 sec @ 176% (176w)
  • 1 min @ 56% (56w)
  • 10 sec @ 200% (200w)
  • 1 min @ 56% (56w)
  • 4X
    • 2:30 min @ 94% (94w)
    • 30 sec @ 117% (117w)
    • 15 sec @ 152% (152w)
  • 3 min @ 57% (57w)
  • 4X
    • 2:30 min @ 94% (94w)
    • 30 sec @ 117% (117w)
    • 15 sec @ 152% (152w)
  • 3 min @ 57% (57w)
  • 4X
    • 2:30 min @ 94% (94w)
    • 30 sec @ 117% (117w)
    • 15 sec @ 152% (152w)
  • 5 min @ 57% (57w)