4x15 Over-Unders

• Cycling
• 2h 0mTime
• 139Stress
• 0.83Intensity
• 68Popularity

About this workout

This workout features 4 sets of 15 over-unders, pushing you to maintain 105% FTP for those gnarly 30-second efforts, followed by brief recoveries. It's a classic for developing your sustainable power, perfect for sharpening your performance in group rides and time trials while boosting your threshold capacity.

Workout structure

• Warm-Up 10 min @ 50% (50w)
• 20 min @ 70% (70w)
• 15X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 7:30 min @ 70% (70w)
• 15X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 7:30 min @ 70% (70w)
• 15X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 7:30 min @ 70% (70w)
• 15X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 8 min @ 70% (70w)