3 x 10 OverUnders (4U:1O)

• Cycling
• 1hTime
• 61Stress
• 0.78Intensity
• 216Popularity

About this workout

This tempo workout features 3 sets of 2 × 4-minute efforts at 85% FTP, interspersed with short recoveries, making it a fantastic way to build aerobic durability while testing your limits. Perfect for mid-week staples that keep you ready for those longer climbs or sustained efforts in group rides.

Workout structure

• 5 min @ 60% (60w)
• 5 min @ 65% (65w)
• 2X
  • 4 min @ 85% (85w)
  • 1 min @ 100% (100w)
• 5 min @ 55% (55w)
• 2X
  • 4 min @ 85% (85w)
  • 1 min @ 100% (100w)
• 5 min @ 55% (55w)
• 2X
  • 4 min @ 85% (85w)
  • 1 min @ 100% (100w)
• 10 min @ 55% (55w)