Anaerobic

6×5-10min over/under 1

Cycling
2h 2mTime
128Stress
0.79Intensity
30Popularity

About this workout

This workout features a punishing main set of over/unders that will sharpen your kick for closing gaps and improve your lactate tolerance. Perfect for race day scenarios and group ride sprints, this session builds the top-end punch needed to outpace your rivals.

Gael

Workout structure

5 min @ 33% (33w)
5 min @ 50% (50w)
5 min @ 67% (67w)
30 sec @ 110% (110w)
2X
- 15 sec @ 88% (88w)
30 sec @ 120% (120w)
3:15 min @ 55% (55w)
3X
- 15 sec @ 88% (88w)
- 15 sec @ 125% (125w)
30 sec @ 88% (88w)
2X
- 15 sec @ 125% (125w)
- 15 sec @ 88% (88w)
15 sec @ 125% (125w)
4:30 min @ 45% (45w)
3X
- 15 sec @ 88% (88w)
- 15 sec @ 125% (125w)
2X
- 30 sec @ 88% (88w)
- 15 sec @ 125% (125w)
- 15 sec @ 88% (88w)
- 15 sec @ 125% (125w)
15 sec @ 88% (88w)
15 sec @ 125% (125w)
4:30 min @ 40% (40w)
3X
- 15 sec @ 88% (88w)
- 15 sec @ 125% (125w)
30 sec @ 88% (88w)
2X
- 15 sec @ 125% (125w)
- 15 sec @ 88% (88w)
15 sec @ 125% (125w)
30 sec @ 88% (88w)
2X
- 15 sec @ 125% (125w)
- 15 sec @ 88% (88w)
15 sec @ 125% (125w)
5 min @ 45% (45w)
3X
- 15 sec @ 88% (88w)
- 15 sec @ 125% (125w)
30 sec @ 88% (88w)
3X
- 15 sec @ 125% (125w)
- 15 sec @ 88% (88w)
15 sec @ 125% (125w)
30 sec @ 88% (88w)
2X
- 15 sec @ 125% (125w)
- 15 sec @ 88% (88w)
15 sec @ 125% (125w)
5 min @ 45% (45w)
3X
- 15 sec @ 88% (88w)
- 15 sec @ 125% (125w)
30 sec @ 88% (88w)
2X
- 15 sec @ 125% (125w)
- 15 sec @ 88% (88w)
15 sec @ 125% (125w)
30 sec @ 88% (88w)
2X
- 15 sec @ 125% (125w)
- 15 sec @ 88% (88w)
15 sec @ 125% (125w)
4:30 min @ 45% (45w)
3X
- 15 sec @ 88% (88w)
- 15 sec @ 125% (125w)
2X
- 30 sec @ 88% (88w)
- 15 sec @ 125% (125w)
- 15 sec @ 88% (88w)
- 15 sec @ 125% (125w)
15 sec @ 88% (88w)
15 sec @ 125% (125w)
3:15 min @ 45% (45w)
2X
- 15 sec @ 125% (125w)
- 15 sec @ 88% (88w)
15 sec @ 125% (125w)
30 sec @ 88% (88w)
2X
- 15 sec @ 125% (125w)
- 15 sec @ 88% (88w)
15 sec @ 125% (125w)
45 min @ 65% (65w)