4x8 - Over Unders

• Cycling
• 56mTime
• 66Stress
• 0.84Intensity
• 40Popularity

About this workout

This 4x8 Over Unders workout pushes you through sustained efforts just above and below threshold, helping you fine-tune your power for those pivotal moments in races and group rides. It's the bread-and-butter session for developing the pace you can hold during TTs and tough climbs, ensuring you’re ready to respond when the pace ramps up.

Workout structure

• 8 min @ 30-55% (30-55w) 1%
• 1 min @ 105% (105w) 5%
• Rest 1 min @ 85% (85w) 1%
• 1 min @ 105% (105w) 6%
• Rest 1 min @ 85% (85w) 1%
• 1 min @ 105% (105w) 7%
• Rest 1 min @ 85% (85w) 1%
• 1 min @ 105% (105w)
• 1 min @ 85% (85w)
• 3 min @ 50% (50w)
• 4X
  • 1 min @ 105% (105w)
  • 1 min @ 85% (85w)
• 3 min @ 50% (50w)
• 4X
  • 1 min @ 105% (105w)
  • 1 min @ 85% (85w)
• 3 min @ 50% (50w)
• 4X
  • 1 min @ 105% (105w)
  • 1 min @ 85% (85w)
• 3 min @ 50% (50w)
• 4 min @ 55-30% (55-30w)