Tempo Criss-Cross 3 x 10 min
Three ten-minute tempo blocks with two one-minute crosses to threshold in each, practicing pace changes inside a sustained aerobic effort.
- Duration
- 1 h 07 min
- Effort
- 55
- Level
- Intermediate
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 15 min | 45 → 70% FTP55 → 72% HRmax |
| 2 | IntervalTempo Tempo, settle in | 3 min | 80-85% FTP78-85% HRmax |
| 3 | IntervalThreshold Cross up to threshold | 1 min | 95-100% FTP87-93% HRmax |
| 4 | IntervalTempo Back to tempo, steady | 4 min | 80-85% FTP78-85% HRmax |
| 5 | IntervalThreshold Second cross, firm not hard | 1 min | 95-100% FTP87-93% HRmax |
| 6 | IntervalTempo Tempo to finish the block | 1 min | 80-85% FTP78-85% HRmax |
| 7 | RecoveryRecovery Easy spin, recover | 6 min | 40-55% FTP50-65% HRmax |
| 8 | IntervalTempo Tempo, settle in | 3 min | 80-85% FTP78-85% HRmax |
| 9 | IntervalThreshold Cross up to threshold | 1 min | 95-100% FTP87-93% HRmax |
| 10 | IntervalTempo Back to tempo, steady | 4 min | 80-85% FTP78-85% HRmax |
| 11 | IntervalThreshold Second cross, firm not hard | 1 min | 95-100% FTP87-93% HRmax |
| 12 | IntervalTempo Tempo to finish the block | 1 min | 80-85% FTP78-85% HRmax |
| 13 | RecoveryRecovery Easy spin, recover | 6 min | 40-55% FTP50-65% HRmax |
| 14 | IntervalTempo Tempo, settle in | 3 min | 80-85% FTP78-85% HRmax |
| 15 | IntervalThreshold Cross up to threshold | 1 min | 95-100% FTP87-93% HRmax |
| 16 | IntervalTempo Back to tempo, steady | 4 min | 80-85% FTP78-85% HRmax |
| 17 | IntervalThreshold Second cross, firm not hard | 1 min | 95-100% FTP87-93% HRmax |
| 18 | IntervalTempo Tempo to finish the block | 1 min | 80-85% FTP78-85% HRmax |
| 19 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
A criss-cross block keeps you at tempo but lifts the power to threshold for a minute at a time, similar to the moments in a long ride when the road rises or the group speeds up. Coming back down to tempo after each cross, without dropping to easy riding, trains your ability to recover while still working.
After 15 minutes of warm-up, ride three blocks of ten minutes at 80 to 85% of FTP. In each block, cross up to 95 to 100% of FTP for one minute at minute four and again at minute nine. Recover with six minutes of easy spinning between blocks. The crosses should be firm but controlled, not sprints.
Over a few weeks, the crosses can rise to 105% of FTP or stretch to 90 seconds. Riders new to the format can start with a single cross per block.
Tips
- Shift one gear harder for each cross so the cadence stays steady.
- Return to tempo straight away after the cross instead of easing off.
- Use resistance mode if your trainer reacts slowly to power changes in ERG mode.
Good forRoad raceGran fondo
Season phaseBaseBuild