4 x 15min O/U 105/95

• Cycling
• 1h 38mTime
• 127Stress
• 0.88Intensity
• 40Popularity

About this workout

This workout features four sets of over-unders, alternating between threshold efforts and just below, perfect for simulating race kicks or surges on group rides. It's a tough, effective way to build your sustainable power while boosting your lactate tolerance for those moments when the pace really heats up.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 75% (75w)
• 3 min @ 95% (95w)
• 5 min @ 50% (50w)
• 6X
  • 30 sec @ 105% (105w)
  • 2 min @ 95% (95w)
• 5 min @ 50% (50w)
• 6X
  • 30 sec @ 105% (105w)
  • 2 min @ 95% (95w)
• 5 min @ 50% (50w)
• 6X
  • 30 sec @ 105% (105w)
  • 2 min @ 95% (95w)
• 5 min @ 50% (50w)
• 6X
  • 30 sec @ 105% (105w)
  • 2 min @ 95% (95w)
• 5 min @ 50% (50w)