4×10 Over Under, 90-110FTP

• Cycling
• 59mTime
• 87Stress
• 0.94Intensity
• 226Popularity

About this workout

This 4×10 Over Under workout pushes your limits with sustained efforts at 100% FTP, perfect for mastering the pace you'll need during those decisive moments in races or intense group rides. It's a classic threshold session that builds both your sustainable power and lactate tolerance, ensuring you're ready for those hard surges when it counts.

Workout structure

• 5 min @ 50% (50w)
• 5X
  • 1:30 min @ 100% (100w)
  • 30 sec @ 110% (110w)
• 3 min @ 50% (50w)
• 5X
  • 1:30 min @ 100% (100w)
  • 30 sec @ 110% (110w)
• 3 min @ 50% (50w)
• 5X
  • 1:30 min @ 100% (100w)
  • 30 sec @ 110% (110w)
• 3 min @ 50% (50w)
• 5X
  • 1:30 min @ 100% (100w)
  • 30 sec @ 110% (110w)
• 5 min @ 50% (50w)