Criss-Cross Intervals

Criss-Cross intervals mimic the real-world power demands* common in road, gravel, fondo, and mountain bike races. In this training tip, we’ll explain how to do them, why they work, and how to incorporate them into your routine. We’ll also provide example workouts, outline a four-week progression, and link to our Sweet Spot Part 3 training plan that includes Criss-Cross intervals.

*surges in the peloton, pitches up climbs, switchbacks, and technical singletrack

What Are Criss-Cross Intervals?

Criss-Cross intervals are structured workouts where you ride at tempo power and periodically “cross” up to harder intensities for 60–180 seconds every 2–5 minutes. After each cross, you return to tempo until the next one. This variable-power structure has two main benefits:

1. Specificity: It simulates the surges you encounter in races and group rides.
2. Indoor and smartTrainer** Friendly: Changing intensities helps the time pass more quickly on the trainer.

** we recommend ERG mode off for the transitions between low and high power

Example Workouts & Four-Week Progression

As your training progresses, you can increase the intensity of the "cross" from Sweet Spot to Threshold > VO2 > Zone 6/Anaerobic. Below are four example Criss-Cross workouts. Each week, the intervals become more challenging—culminating in the “diabolical” Criss-Cross. 

1. Criss-Cross, Tempo > Sweet Spot: 3 x 10 minutes ON 10 minutes OFF with a 1 minute "cross" at 4 & 9 minutes:

2. Here's the same 3 x 10 Criss-Cross interval workout as above except the "cross" is now at Threshold/ FTP watts:

Similarly, here's the same progression up to VO2 wattages

3. Criss-Cross, Tempo > VO2: 3 x 10 minutes ON 10 minutes OFF with a 1 minute "cross" from minutes 4-5 & 9-10.

Moving up the wattages levels for progression:

4. Criss- Cross, Tempo > Zone 6/Anaerobic: 3 x 10 minutes ON 10 minutes OFF with a 1 minute "cross" at 4 & 9 minutes

(all of these workouts are available in the CoachCat workout library)

I like to take athletes through the above Criss-Cross workouts once a week as they progress and are finishing up their base and training load builds. The intensity from the "crosses" is just enough to bridge the gap from base training to full on, full gas high intensity interval training. Criss-Cross intervals are also great for:

• bridging the gap from base training to high intensity interval training (the crosses)
• generating larger OTS's than traditional Sweet Spot and Tempo advance aerobic endurance training, and thus raise training load even higher
• help the time pass quicker during indoor training sessions!

Additionally, Criss-Cross workouts may be 'enhanced' by increasing the length of the "criss" interval, number and intensities of the "crosses. For example, progressing to a sweet spot interval that crosses up into Zone 5 and even Zone 6. There are so many possibilities I encourage you to customize (ask CoachCt) & diversify your Criss-Cross intervals.

The most diabolical Criss-Cross Interval workout I've ever prescribed is the following:

5. Threshold > Zone 6, 3 x 15 with three 1 minute "crosses" in Zone 6 at minute 4, 9 and 14 minutes. Note how the 3rd "cross" of each interval is full gas (150% of FTP!) to mimic a race winning move.

Want a Training Plan with Criss Cross Intervals?

Check out our Sweet Spot Part 3: Base to Race plan:

• Transitions you from base to race with the above criss cross progression
• Increases aerobic fitness and power
• Perfect continuation from Sweet Spot Part 2

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