4x1x1 Under-Over Intervals

• Cycling
• 1hTime
• 83Stress
• 0.91Intensity
• 20Popularity

About this workout

This VO2 max session features 4 sets of 5 explosive over-unders, pushing you to 110% FTP for 60 seconds, making it an excellent choice for developing your aerobic ceiling and stamina for tough climbs or race kicks. Perfect for a mid-week boost, these Billat-style intervals will leave you gasping but primed for your next challenge.

Workout structure

• 5X
  • Work 1 min @ 90% (90w)
  • Rest 1 min @ 110% (110w)
• Rest 5 min @ 45% (45w)
• 5X
  • Work 1 min @ 90% (90w)
  • Rest 1 min @ 110% (110w)
• Rest 5 min @ 45% (45w)
• 5X
  • Work 1 min @ 90% (90w)
  • Rest 1 min @ 110% (110w)
• Rest 5 min @ 45% (45w)
• 5X
  • Work 1 min @ 90% (90w)
  • Rest 1 min @ 110% (110w)
• Rest 5 min @ 45% (45w)