Criss-Cross Turbo Sessions

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During the month of March, our indoor bike training programme moves into criss-cross intervals. We continue to build on the strength/muscular endurance reps work through the winter, and you can expect to see an increase in the length of the interval but a small decrease in peak intensity after the first week. We criss-cross from Sweet Spot to Threshold and/or VO2Max. The decrease in peak intensity gives us some headroom to introduce more VO2Max work in later weeks.

Criss-Cross Training Summary

When

Late off-season and pre-season when you have a decent amount of work at threshold under your belt.

Why

  • It helps improve lactate threshold speed and power as you get closer to race season.

  • It requires extreme focus and control of intensity. 

  • It helps you experience easing up on intensity and then ratcheting it up again.

  • It helps pass the time quicker during indoor training sessions!

Tips

  • Make sure you’ve recently tested for FTP and FTHR (Functional Threshold Heart Rate) and have accurate training zones.

  • Don’t jump or slow up abruptly. The shift in intensity is fairly subtle—maybe just a gear shift.

  • Keep your pedal stroke smooth and even.