Criss-Cross
65 min · 52-63 TSS · IF 0.73 · 88-95% FTP · Zone 4 (Sweet Spot)
What this workout does
Alternating between sweet spot and threshold keeps the effort variable and engages your body's ability to respond to changes - simulating real-world riding.
Oscillating between 90% FTP and 100% FTP keeps the average intensity high while training your body to absorb constant effort changes. The shifts stress lactate regulation more than a steady effort at the same average would. Useful mid-build and as preparation for the variable pace of group rides and racing.
How to ride it
Indoor / trainer
Warm up 15min. 3x(8min alternating: 2min at 90% FTP, 2min at 100% FTP) with 5min easy between. Cool down 10min.
Outside
A rolling road works well: push to 100% FTP on the rises and settle to 90% FTP in between, changing roughly every 2 minutes. Keep the transitions smooth rather than punchy.
Workout structure (65 min)
- Warm-up 15m 55% 3x - Under 2m 90% - Over 2m 100% - Under 2m 90% - Over 2m 100% - 5m 55% - Cool-down 10m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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