3min O/U 2

• Cycling
• 57mTime
• 79Stress
• 0.91Intensity
• 15Popularity

About this workout

This workout features a classic over-under set that pushes your VO2 max with 6 sets of 4×60 seconds at 90% FTP, perfect for simulating the demands of racing when the pace fluctuates. It’s a solid choice for those looking to enhance their top-end power and capacity for hard efforts during climbs or breakaways.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 50-105% (50-105w)
• 1 min @ 50% (50w)
• 4X
  • 30 sec @ 120% (120w)
  • 1 min @ 90% (90w)
• 30 sec @ 40% (40w)
• 4X
  • 30 sec @ 120% (120w)
  • 1 min @ 90% (90w)
• 30 sec @ 40% (40w)
• 4:30 min @ 40% (40w)
• 4X
  • 30 sec @ 120% (120w)
  • 1 min @ 90% (90w)
• 30 sec @ 40% (40w)
• 4X
  • 30 sec @ 120% (120w)
  • 1 min @ 90% (90w)
• 30 sec @ 40% (40w)
• 4:30 min @ 40% (40w)
• 4X
  • 30 sec @ 120% (120w)
  • 1 min @ 90% (90w)
• 30 sec @ 40% (40w)
• 4X
  • 30 sec @ 120% (120w)
  • 1 min @ 90% (90w)
• 30 sec @ 40% (40w)
• 4:30 min @ 40% (40w)