>> Workouts >> Dual Cell

Dual Cell

Tags: Sweetspot Threshold Improve FTP Improve Hill Climbing
      • 01:02:00
      • Duration
      • Threshold
      • Category
      • Intensity
Est. Average Power
145 watts
Est. Kcals
598
Est. Points
44
Ridden 0 time(s) in the last 30 days
  • Avg. power
    145 watts
  • Est. Kcals
    598
  • Points
    44
      • Intensity
      • Time
      • Points
      • Favour
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Workout description

Cross stitch is a varied threshold workout. Consisting of 6 blocks of (2 minutes at FTP, 1 minute just above and 2 minutes back at FTP). The slight variance in power requirements really help the time to pass quickly and get the rider used to tackling undulating terrain or riding in mixed wind conditions.

Cross stitch is a varied threshold workout. Consisting of 6 blocks of (2 minutes at FTP, 1 minute just above and 2 minutes back at FTP). The slight variance in power requirements really help the time to pass quickly and get the rider used to tackling undulating terrain or riding in mixed wind conditions.

  • Description Time Target Power Intensity Kcals
    Warmup - Easy 01:00 99 Watts
    		7 kcals
    Warmup - Easy 01:00 117 Watts
    		8 kcals
    Warmup - Steady 01:00 126 Watts
    		8 kcals
    Warmup - Steady 01:00 135 Watts
    		9 kcals
    Warmup - Hard 00:15 162 Watts
    		3 kcals
    Warmup - Steady 00:45 135 Watts
    		7 kcals
    Warmup - Hard 00:30 180 Watts
    		6 kcals
    Warmup - Moderate 01:00 153 Watts
    		10 kcals
    Warmup - Hard 00:15 198 Watts
    		3 kcals
    Warmup - Steady 01:00 135 Watts
    		9 kcals
    Warmup - Hard 00:15 216 Watts
    		4 kcals
    Warmup - Easy 02:00 117 Watts
    		15 kcals
    Threshold 02:00 180 Watts
    		24 kcals
    Just Above Threshold 01:00 185 Watts
    		12 kcals
    Threshold 02:00 180 Watts
    		24 kcals
    Recovery period 03:00 99 Watts
    		20 kcals
    Threshold 02:00 180 Watts
    		24 kcals
    Just Above Threshold 01:00 185 Watts
    		12 kcals
    Threshold 02:00 180 Watts
    		24 kcals
    Recovery period 03:00 99 Watts
    		20 kcals
    Threshold 02:00 180 Watts
    		24 kcals
    Just Above Threshold 01:00 185 Watts
    		12 kcals
    Threshold 02:00 180 Watts
    		24 kcals
    Recovery period 03:00 99 Watts
    		20 kcals
    Threshold 02:00 180 Watts
    		24 kcals
    Just Above Threshold 01:00 185 Watts
    		12 kcals
    Threshold 02:00 180 Watts
    		24 kcals
    Recovery period 03:00 99 Watts
    		20 kcals
    Threshold 02:00 180 Watts
    		24 kcals
    Just Above Threshold 01:00 185 Watts
    		12 kcals
    Threshold 02:00 180 Watts
    		24 kcals
    Recovery period 03:00 99 Watts
    		20 kcals
    Threshold 02:00 180 Watts
    		24 kcals
    Just Above Threshold 01:00 185 Watts
    		12 kcals
    Threshold 02:00 180 Watts
    		24 kcals
    Recovery period 02:00 99 Watts
    		13 kcals
    Cool Down 05:00 108 Watts
    		36 kcals