Tadej's Criss-cross Tempo Long

Duration 01:43:00 TSS 115 IF 0.55 Has RPM target

05:00 @ 40% FTP - 65% FTP
03:00 @ 70%
03:00 @ 80%
03:00 @ 90%
05:00 @ 50%
03:00 @ 100% @ 100RPM
03:00 @ 83% @ 90RPM
03:00 @ 100% @ 100RPM
03:00 @ 83% @ 90RPM
03:00 @ 100% @ 100RPM
03:00 @ 83% @ 90RPM
10:00 @ 50%
03:00 @ 100% @ 100RPM
03:00 @ 83% @ 90RPM
03:00 @ 100% @ 100RPM
03:00 @ 83% @ 90RPM
03:00 @ 100% @ 100RPM
03:00 @ 83% @ 90RPM
10:00 @ 50%
03:00 @ 100% @ 100RPM
03:00 @ 83% @ 90RPM
03:00 @ 100% @ 100RPM
03:00 @ 83% @ 90RPM
03:00 @ 100% @ 100RPM
03:00 @ 83% @ 90RPM
10:00 @ 50% FTP - 35% FTP

Train Like Tadej for the Giro-Tour Double with 3x18min Criss-cross Tempo (Long) intervals. This is one of Tadej's most taxing workouts, but it is a massive fitness-builder. You will target both FTP and Tempo throughout this session with limited recovery. This session helps train your muscles to buffer and clear lactate while working at a high power output. This is a long workout, so make sure you fuel and hydrate throughout the session.