3x16 25% over unders

• Cycling
• 2h 0mTime
• 128Stress
• 0.80Intensity
• 20Popularity

About this workout

This workout features 3 sets of over/unders designed to push your VO2 max, alternating between 80% FTP efforts and brief recoveries. Perfect for building the aerobic ceiling you need for those tough climbs and race kicks when the pace picks up.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 50-70% (50-70w)
• 10 min @ 70% (70w)
• 2 min @ 70-77% (70-77w)
• 2 min @ 77-84% (77-84w)
• 2 min @ 84-91% (84-91w)
• 2 min @ 91-98% (91-98w)
• 2 min @ 98-105% (98-105w)
• 3 min @ 70% (70w)
• 2 min @ 50% (50w)
• 4X
  • 1 min @ 110% (110w)
  • Rest 3 min @ 80% (80w)
• 2 min @ 50% (50w)
• 5X
  • 1 min @ 65-75% (65-75w)
  • Rest 1 min @ 75-65% (75-65w)
• 2 min @ 50% (50w)
• 4X
  • 1 min @ 110% (110w)
  • Rest 3 min @ 80% (80w)
• 2 min @ 50% (50w)
• 5X
  • 1 min @ 65-75% (65-75w)
  • Rest 1 min @ 75-65% (75-65w)
• 2 min @ 50% (50w)
• 4X
  • 1 min @ 110% (110w)
  • Rest 3 min @ 80% (80w)
• 2 min @ 50% (50w)
• 3X
  • 1 min @ 65-75% (65-75w)
  • Rest 1 min @ 75-65% (75-65w)
• Rest 5 min @ 50% (50w)