Workouts» Federico Bassis »

Crisscross

10min from 25 to 75% FTP
6x 30sec @ 120% FTP,
2min @ 90% FTP
5min @ 65% FTP
6x 30sec @ 120% FTP,
2min @ 90% FTP
5min @ 65% FTP
6x 30sec @ 120% FTP,
2min @ 90% FTP
5min @ 65% FTP
2x 3min @ 106% FTP,
3min @ 66% FTP
10min from 75 to 26% FTP
10min from 25 to 75% FTP6x 30sec @ 120% FTP,
2min @ 90% FTP5min @ 65% FTP6x 30sec @ 120% FTP,
2min @ 90% FTP5min @ 65% FTP6x 30sec @ 120% FTP,
2min @ 90% FTP5min @ 65% FTP2x 3min @ 106% FTP,
3min @ 66% FTP10min from 75 to 26% FTP
Workout overview

Duration: 1h 32m

Stress points: 118

Zone distribution

Z1: 14m

Z2: 27m

Z3: -

Z4: 36m

Z5: 6m

Z6: 9m

15%
29%
0%
39%
7%
10%

Author: f.bassis

3x 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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Federico Bassis

  • Active recovery

    50m | 32 SP

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  • Agility 1

    1h | 68 SP

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  • Agility 2

    1h | 64 SP

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  • Crisscross

    1h 32m | 118 SP

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  • Endurance 1

    1h | 57 SP

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  • Endurance 2

    1h 10m | 79 SP

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  • Middle threshold 1

    1h 10m | 84 SP

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  • Middle threshold 2

    1h 5m | 61 SP

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  • Middle threshold 3

    1h 10m | 70 SP

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  • Pre-race

    1h 1m | 66 SP

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  • Race winning intervals

    1h 10m | 108 SP

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  • Strength 1

    1h | 81 SP

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  • Strength 2

    1h 5m | 69 SP

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  • Threshold 1

    1h 25m | 104 SP

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  • Threshold 2

    1h 27m | 121 SP

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  • VO2max 1

    1h 21m | 112 SP

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  • VO2max 2

    45m | 49 SP

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