4x8' Over/Under

• Cycling
• 1h 4mTime
• 76Stress
• 0.84Intensity
• 55Popularity

About this workout

This 4x8' Over/Under workout challenges you with alternating efforts just below and above threshold, perfect for simulating race conditions and refining your ability to respond to surges. It's an essential session for building sustainable power for group rides and time trials while enhancing your lactate tolerance.

Workout structure

• Warm Up 5 min @ 40-70% (40-70w) 95 rpm
• Getting Hot 30 sec @ 95% (95w) 90 rpm
• Relax 30 sec @ 50% (50w)
• Getting Hot 30 sec @ 105% (105w) 100 rpm
• Relax 30 sec @ 50% (50w)
• Getting Hot 30 sec @ 115% (115w) 110 rpm
• Relax 5 min @ 50% (50w) 85 rpm
• 2X
  • OU 3 min @ 95% (95w) 100 rpm
  • Over boost 1 min @ 105% (105w)
• Relax 5 min @ 50% (50w) 85 rpm
• OU 3 min @ 95% (95w) 100 rpm
• Over boost 1 min @ 105% (105w)
• OU 3 min @ 95% (95w) 100 rpm
• Rest 1 min @ 105% (105w)
• Over boost 5 min @ 50% (50w) 85 rpm
• 2X
  • OU 3 min @ 95% (95w) 100 rpm
  • Over boost 1 min @ 105% (105w)
• Relax 5 min @ 50% (50w) 85 rpm
• 2X
  • OU 3 min @ 95% (95w) 100 rpm
  • Over boost 1 min @ 105% (105w)
• Relax 5 min @ 50% (50w) 85 rpm