Long Criss-Cross
65 min · 59-72 TSS · IF 0.78 · 90-100% FTP · Zone 4 (Sweet Spot)
What this workout does
Extended, unbroken blocks that weave between just under and right at threshold. With no rest inside the block, you learn to change effort without losing rhythm - and to keep working while you recover.
Unbroken 16-minute blocks shifting between 90% FTP and 100% FTP keep aerobic stress continuous while training smooth effort changes without rest. Working the recovery portions at 90% FTP teaches your body to clear lactate while still producing meaningful effort. A strong late-build session for time trialists and road racers alike.
How to ride it
Indoor / trainer
Warm up 15min. 2x16min continuous: alternate 2min at 90% FTP with 2min at 100% FTP, no rest within the block. 6min easy between. Cool down 10min.
Outside
A rolling road or steady loop works well. Shift between 90% FTP and 100% FTP every 2 minutes without ever backing off fully - smooth transitions, constant pressure, short-sentence breathing throughout.
Workout structure (65 min)
- Warm-up 15m 55% 4x - Under 2m 90% - Over 2m 100% - 6m 55% 4x - Under 2m 90% - Over 2m 100% - 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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