Tri Training NZ

Wednesday Windtrainer Workout: 3x 10min Criss-Cross

This session is great for developing your threshold cycling pace. This will benefit you particularly if you are a triathlete, time trialist, or someone who likes to try and ride with the breakaway.

Each Wednesday I’ll post a Windtrainer Workout that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

3x 10min Criss-Cross

  • 10min Warm Up Level II;
  • 3x 10min Criss Cross;
    • Alternating: 1min Level IV, 1min Level V;
    • 5min Level II RI (after each 10min rep);
  • 5min Cool Down Level II;
  • 5min Stretching

Start the workout with a warm-up of ten minutes of easy riding at Level II.

The main set is made up of three Criss-Cross reps of ten minutes duration with a five minutes Rest Interval (RI) at Level II between each Criss-Cross rep. A Criss-Cross rep starts off with one minute riding at Level IV, then a minute at Level V, alternating between the two intensities until the ten minutes is completed and you take your Rest Interval (RI).

Conclude the ride with five minutes of riding at Level II for your Cool Down.

Finish with ten minutes of stretching to assist with your recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729. Make sure you sign up for my informative newsletter.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

If you enjoyed this workout, here is a similar session I published 12 months ago.

Wednesday Windtrainer Workout: VO2 Max Top Up

For more great workouts of this nature check out my eBook Top 10 Cycle Workouts From Coach Ray.

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