Lactate Criss Cross Training

onabike

I've been trying another type of threshold training lately: lactate criss-cross training or Over-Under Intervals.
Not sure if im doing it right, but the basic idea seems to be to cycle a few beats below threshold for 5-10 minutes, then go 2-3 bpm above threshold for 1-2 minutes, then back down, then repeat.

Seems a bit more interesting than the 2X20 mins where I just hold it at the same effort level. The time goes by quicker anyway.
Does anyone do this criss-cross work? How beneficial is it when compared to other types of interval& threshold work? What is your work-out like?

Alex_Simmons/RST

There are lots of variations on a theme and they are particularly useful for making the time on a turbo go faster and simulating the variable nature of real riding a bit more.

As far as helping with threshold development, as long as the easier parts efforts (the unders) paced by HR aren't actually too easy (since HR can take quite a while to follow actual power down) then I'd say they are just as good as isopower workouts.

DaveyL

That's interesting - maybe something to try when the 2x20s get too much, mentally.

Alex, if you are doing your 2x20 session by power, by how much would you recommend going above and below. Say if you are doing your 2x20s at 300 W, would 10% above and below be too much? Or is it best to do a bit of trial-and-error to work it out?

bahzob

Interestingly on this topic this entry in Joe Friel's blog
http://www2.trainingbible.com/joesblog/2008/03/more-on-pacing.html

notes some studies that show some benefits of using a variable pacing approach (similar to a criss cross training session) in competition as well.

Alex_Simmons/RST

DaveyL wrote:

That's interesting - maybe something to try when the 2x20s get too much, mentally.

Alex, if you are doing your 2x20 session by power, by how much would you recommend going above and below. Say if you are doing your 2x20s at 300 W, would 10% above and below be too much? Or is it best to do a bit of trial-and-error to work it out?

Well the best way to work it out is to see what such a workout would do to your normalised power for the session. If you do an hour on the turbo for instance and have an over/under type workout which has an NP = to your 2x20, then the impact will be similar (but with some twists or subtle differences).

e.g. a 2x20 (60 min workout):
10 min warmup
2 x 20 min @ FTP with 5 min recovery in between
5 min cool down
gives an intensity factor of ~ 0.92 and 85 TSS

vs an over/under or criss cross type workout where the 20-min is replaced with 2.5-min repeats consisting of 2-min @ 94% FTP and 30-sec @ 125% FTP
gives an IF of ~ 0.92 and 85 TSS

or the 20-min is filled with repeats of 2 min @ 94% FTP and 1 min @ 110% of FTP
gives an IF of ~ 0.92 and 85 TSS

You can play like this to your heart's content....