Criss-Cross Tempo
70 min · 57-69 TSS · IF 0.74 · 76-85% FTP · Zone 3
What this workout does
Long tempo blocks alternating between the bottom and top of the zone. The constant switching adds aerobic stimulus and keeps long blocks mentally engaging without extra fatigue.
Alternating between 76% FTP and 85% FTP keeps the aerobic system adjusting rather than settling, adding stimulus to long blocks without meaningful extra fatigue. The switches also train smooth effort control at steady state. A strong base-phase session that makes big tempo volume mentally sustainable.
How to ride it
Indoor / trainer
Warm up 10min. Ride 2x24min alternating 3min at 76% FTP and 3min at 85% FTP. 5min easy between blocks. Cool down 5min.
Outside
A long flat road or bike path is ideal. Alternate 3min at 76% FTP and 3min at 85% FTP without stopping - shift once, change nothing else. The switches should feel clear but never punchy.
Workout structure (70 min)
- Warm-up 10m 55% 4x - Lower 3m 76% - Upper 3m 85% - 5m 55% 4x - Lower 3m 76% - Upper 3m 85% - Cool-down 5m 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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