Anaerobic

Criss/Cross 3x12

  • Cycling
  • 1h 10mTime
  • 87Stress
  • 0.86Intensity
  • 146Popularity

About this workout

The Criss/Cross 3x12 workout builds your anaerobic kick with intense 3-minute efforts that will have you closing gaps and powering through sprint finishes. This is a staple for developing raw sprinting power and lactate tolerance, perfect for race day or tough group ride scenarios.

Borislav

Workout structure

  • 6 min @ 60% (60w)
  • 1 min @ 75% (75w)
  • 1 min @ 85% (85w)
  • 1 min @ 100% (100w)
  • 1 min @ 60% (60w)
  • 3X
    • 30 sec @ 135% (135w)
    • Rest 30 sec @ 60% (60w)
  • 1 min @ 60% (60w)
  • 4X
    • 2:40 min @ 90% (90w)
    • Rest 20 sec @ 130% (130w)
  • 5 min @ 60% (60w)
  • 4X
    • 2:40 min @ 90% (90w)
    • Rest 20 sec @ 130% (130w)
  • 5 min @ 60% (60w)
  • 4X
    • 2:40 min @ 90% (90w)
    • Rest 20 sec @ 130% (130w)
  • 10 min @ 60% (60w)