Base Over/Under

• Cycling
• 55mTime
• 64Stress
• 0.84Intensity
• 60Popularity

About this workout

This VO2 max workout features a gnarly main set of over/unders with 60-second efforts at 110% FTP, perfect for pushing your aerobic ceiling and simulating those hard efforts in races or tough group rides. Use this session to build your capacity for when the road kicks up and you need that extra punch to break away from the pack.

Workout structure

• 2:30 min @ 50% (50w)
• 2:30 min @ 65% (65w)
• 2:30 min @ 75% (75w)
• 2:30 min @ 85% (85w)
• 1 min @ 50% (50w)
• 1 min @ 110% (110w)
• 1 min @ 100% (100w)
• 1 min @ 85% (85w)
• 1 min @ 100% (100w)
• 1 min @ 110% (110w)
• 5 min @ 55% (55w)
• 1 min @ 110% (110w)
• 1 min @ 100% (100w)
• 1 min @ 85% (85w)
• 1 min @ 100% (100w)
• 1 min @ 110% (110w)
• 5 min @ 55% (55w)
• 1 min @ 110% (110w)
• 1 min @ 100% (100w)
• 1 min @ 85% (85w)
• 1 min @ 100% (100w)
• 1 min @ 110% (110w)
• 5 min @ 55% (55w)
• 1 min @ 110% (110w)
• 1 min @ 100% (100w)
• 1 min @ 85% (85w)
• 1 min @ 100% (100w)
• 1 min @ 110% (110w)
• 1 min @ 50% (50w)
• 2 min @ 80% (80w)
• 2 min @ 70% (70w)
• 2 min @ 60% (60w)
• 2 min @ 50% (50w)