3x12 Under Over LT Intervals

• Cycling
• 1h 15mTime
• 99Stress
• 0.89Intensity
• 40Popularity

About this workout

Three sets of four 2-minute over/under blocks at 105% FTP with 60-second recovery. These undulating efforts teach you to handle power swings — key for racing and bridging gaps on rolling terrain.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 65% (65w)
• 3 min @ 80% (80w)
• 3 min @ 90% (90w)
• 3 min @ 100% (100w)
• 3 min @ 65% (65w)
• 2 min @ 50% (50w)
• 4X
  • 1 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 3 min @ 50% (50w)
• 4X
  • 1 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 3 min @ 50% (50w)
• 4X
  • 1 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 3 min @ 50% (50w)
• 4 min @ 60% (60w)
• 3 min @ 55% (55w)
• 3 min @ 50% (50w)