When I create Criss Cross sessions they are generally high intensity short phases at the start of the block e.g., 3 x 10 secs, before you start a surge style session. You basically rocket up your HR and then dial into the effort. Your blood lactate acid levels are high so you are fighting a lot of fatigue factors BUT the results are great

In this session I am going to blend in a 5 min effort from the previous block of work before we do some surge work

I will be explaining the concept of this surge work in the LIVE workout session

we have 4 blocks of 6 mins to deal with - each block has 2 surges and 2 cruise efforts - you'll love it - promise

10 min warm up but you can extend if needed

1 x 5 min variable blocks of VO2

4 x 6 min block

Each block is 20 secs at 100-110% FTP into 2.40mins at 80-90%

2 mins recovery between blocks

10 mins cool down