Vasa 2 x 20 Over Under - by Tim Crowley

• Swimming
• 1h 5mTime
• 78Stress
• 0.85Intensity
• 91Popularity

About this workout

The Vasa 2 x 20 Over Under workout features a solid main set of 2 sets of 4 x 4 minute efforts at 90% FTP, designed to enhance your aerobic durability just below threshold. This bread-and-butter session is perfect for mid-week training, helping you build the stamina needed for sustained climbs and longer rides without overcooking your legs.

Workout structure

• 15 min @ 60% (60w)
• 4X
  • 4 min @ 90% (90w)
  • 1 min @ 105% (105w)
• 5 min @ 50% (50w)
• 4X
  • 4 min @ 90% (90w)
  • 1 min @ 105% (105w)
• 5 min @ 60% (60w)