Structured Workout Library by Tredict
Plan
EN

Cycling · Over-Under

Threshold Criss-Cross 3 x 12 min

Three 12 minute blocks at 92 to 94% of FTP with a 30 second lift to 105% every two minutes, small surges that train repeated pace changes.

Duration
1 h 11 min
Effort
74
Level
Intermediate
Focus zone
Sweet spot

Workout profile

FTP

Steps

Target

Targets relative to your threshold values. Enter your values to see absolute numbers.

# Step Length Target
1 Warm-upEndurance Easy spin, build gradually 12 min 45 → 70% FTP
2 IntervalTempo Short tempo to wake the legs 3 min 80-85% FTP
6 ×Repeat these steps
3.1 IntervalSweet spot Just below threshold, steady 90 s 92-94% FTP
3.2 IntervalThreshold Lift, like moving to the front 30 s 103-107% FTP
4 RecoveryRecovery Easy spin, recover 5 min 40-55% FTP
6 ×Repeat these steps
5.1 IntervalSweet spot Just below threshold, steady 90 s 92-94% FTP
5.2 IntervalThreshold Lift, like moving to the front 30 s 103-107% FTP
6 RecoveryRecovery Easy spin, recover 5 min 40-55% FTP
6 ×Repeat these steps
7.1 IntervalSweet spot Just below threshold, steady 90 s 92-94% FTP
7.2 IntervalThreshold Lift, like moving to the front 30 s 103-107% FTP
8 Cool-downRecovery Easy spin, let the legs settle 10 min 65 → 45% FTP

About this workout

A criss-cross at threshold uses small, frequent surges rather than long overs. You ride just below threshold, at 92 to 94% of FTP, and every two minutes you lift the power to 103 to 107% for 30 seconds before returning. Each lift adds a little fatigue, and the base power never allows full recovery.

Warm up for 15 minutes. Ride three blocks of 12 minutes, each with six rounds of 90 seconds at the base power and 30 seconds lifted. Recover with five minutes of easy spinning between blocks. Shift one gear for each lift and keep the cadence steady. The lifts should feel like moving up to the front of a group, firm but not a sprint.

It suits intermediate riders who know sweet spot and threshold work. It also works as a stepping stone to over-unders with one minute overs.

Tips

  • Shift one gear for each lift and keep the cadence steady.
  • Make the lifts firm but never a sprint.
  • Return to the base power within a few pedal strokes.

Good forRoad raceCriteriumGravel

Season phaseBuild

Over-Under

Over-Start Threshold 4 x 8 min

1 min at 98-102% FTP, 3 min easy spin, 4 × (1 min at 112-118% FTP, 7 min at 95-98% FTP, 4 min easy spin)

1 h 13 min Intermediate Threshold
Over-Under

Seated and Standing Over-Unders 4 x 9 min

1 min at 80-85% FTP, 2 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP)

1 h 16 min Intermediate Threshold
Over-Under

Over-Unders 3 x 9 min

3 min at 80-85% FTP, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP), 5 min easy spin, 3 × (2 min at 94-96% FTP, 1 min at 104-106% FTP)

1 h 02 min Intermediate Threshold
Over-Under

Sweet Spot Over-Unders 3 x 12 min

3 min at 80-85% FTP, 4 × (2 min at 88-90% FTP, 1 min at 98-100% FTP), 5 min easy spin, 4 × (2 min at 88-90% FTP, 1 min at 98-100% FTP), 5 min easy spin, 4 × (2 min at 88-90% FTP, 1 min at 98-100% FTP)

1 h 11 min Beginner Sweet spot