4x8 Over-Unders

• Cycling
• 1h 18mTime
• 85Stress
• 0.81Intensity
• 75Popularity

About this workout

This 4x8 Over-Unders workout is a classic way to push your threshold while testing your limits with alternating efforts above and below FTP. Perfect for building the sustainable power needed for endurance races or intense group ride surges, this session delivers serious gains without the burnout.

Workout structure

• Warm-Up 10 min @ 50% (50w)
• 20 min @ 70% (70w)
• 8X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 4 min @ 70% (70w)
• 8X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 4 min @ 70% (70w)
• 8X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 4 min @ 70% (70w)
• 8X
  • 30 sec @ 105% (105w)
  • Rest 30 sec @ 80% (80w)
• 4 min @ 70% (70w)