3x5x1,1 over unders

• Cycling
• 1h 15mTime
• 92Stress
• 0.86Intensity
• 25Popularity

About this workout

This workout features brutal over-unders with 3 sets of 5 intervals at 110% FTP, designed to push your aerobic ceiling and enhance your capacity for those moments when the road kicks up. Perfect for building the engine needed during tough climbs or race kicks, this session will leave you stronger and more resilient.

Workout structure

• 1 min @ 50-55% (50-55w)
• 1 min @ 55-60% (55-60w)
• 1 min @ 60-65% (60-65w)
• 1 min @ 65-70% (65-70w)
• 1 min @ 70-75% (70-75w)
• 10 min @ 75% (75w)
• 1 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 1:30 min @ 50% (50w)
• 30 sec @ 110% (110w)
• 1:30 min @ 50% (50w)
• 30 sec @ 120% (120w)
• 1:30 min @ 50% (50w)
• 3 min @ 75% (75w)
• 1 min @ 50% (50w)
• 5X
  • 1 min @ 110% (110w)
  • Rest 1 min @ 90% (90w)
• 1 min @ 50% (50w)
• 3 min @ 65% (65w)
• 1 min @ 50% (50w)
• 5X
  • 1 min @ 110% (110w)
  • Rest 1 min @ 90% (90w)
• 1 min @ 50% (50w)
• 3 min @ 65% (65w)
• 1 min @ 50% (50w)
• 5X
  • 1 min @ 110% (110w)
  • Rest 1 min @ 90% (90w)
• 1 min @ 50% (50w)
• 1 min @ 80-75% (80-75w)
• 1 min @ 75-70% (75-70w)
• 1 min @ 70-65% (70-65w)
• 1 min @ 65-60% (65-60w)
• 1 min @ 60-55% (60-55w)
• 1 min @ 55-50% (55-50w)
• 1 min @ 50-45% (50-45w)
• 1 min @ 45-40% (45-40w)