4x12 minutes Over Under Intervals

• Cycling
• 2h 0mTime
• 158Stress
• 0.89Intensity
• 55Popularity

About this workout

This workout features 4x12 minute Over Under intervals, combining hard efforts at 90% FTP with active recovery to push your aerobic ceiling just like classic Billat intervals. Perfect for building the stamina needed to sustain a strong pace during tough climbs or competitive group rides.

Workout structure

• 20 min @ 60% (60w)
• 2X
  • 4 min @ 90% (90w)
  • Rest 2 min @ 120% (120w)
• 5 min @ 60% (60w)
• 2X
  • 4 min @ 90% (90w)
  • Rest 2 min @ 120% (120w)
• 5 min @ 60% (60w)
• 2X
  • 4 min @ 90% (90w)
  • Rest 2 min @ 120% (120w)
• 5 min @ 60% (60w)
• 2X
  • 4 min @ 90% (90w)
  • Rest 2 min @ 120% (120w)
• 5 min @ 60% (60w)
• 2X
  • 4 min @ 90% (90w)
  • Rest 2 min @ 120% (120w)
• 20 min @ 60% (60w)