anaerobic

6×5-10min over/under 1

  • Cycling
  • 1h 22mTime
  • 104Stress
  • 0.87Intensity
  • 50Popularity

About this workout

This brutal over/under workout pushes you to alternate between hard efforts and recovery, building your kick to close gaps and enhancing lactate tolerance. Perfect for sharpening your top-end punch in races or improving your resilience in breakaway situations.

Jonegrav

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)
  • 5 min @ 55-45% (55-45w)