15min from 25 to 75% FTP6x 30sec @ 120% FTP,
2min @ 90% FTP
5min @ 65% FTP6x 30sec @ 120% FTP,
2min @ 90% FTP
5min @ 65% FTP6x 30sec @ 120% FTP,
2min @ 90% FTP
5min @ 65% FTP2x 5min @ 105% FTP,
3min @ 65% FTP
14min from 75 to 25% FTP
Workout overview

Duration: 1h 45m

Stress points: 132

Zone distribution

Z1: 20m

Z2: 30m

Z3: -

Z4: 36m

Z5: 10m

Z6: 9m

19%
28%
0%
34%
10%
9%

3 x 15 minute Crisscross intervals. A "crisscross" interval is an interval where you vary your efforts to really teach your body to clear lactate.

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  • Day 4 - 3x15min Crisscross

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  • Day 5 - Active Recovery

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